Colorful Chili-Spiced Quinoa & Veggies – Serves 4

Happy Monday!  Like most cooks – I get my inspiration from whatever is lying around.  While visiting my parents in Florida I decided to spontaneously raid their kitchen and whip up something.  The result was something not only delicious but filled with ‘good for you’ nutrients!  This recipe is perfect for vegetarians but can also be cooked with mean to satisfy carnivores simply by adding a lean biological source of meat (ie. chicken/steak/turkey).

Quinoa is a vegetarian’s dream – it is a complete protein, high in nutrients (fiber, magnesium, phosphorus, folate, copper) and has a texture that rivals that of other grains.  Quinoa  has lysine which is a necessary amino acid (AA) which assists in bodily tissue growth and repair.  The nutty texture and taste offers variation for those that are tired of brown rice (like myself).

Ingredients:

  • 2 small zucchinis, diced
  • 2 roma tomatoes, diced
  • 1 medium-sized yellow onion, minced
  • 1 small yellow squash, diced
  • 1/2 c spinach leaves, minced
  • 1 c quinoa
  • 2 c water
  • 2 tsp chili powder
  • 1/2 can reduced-sodium black beans
  • 1/4 c strained canned crushed pineapple
  • 1/2 tsp ground black pepper
  • To coat pan surfaces – olive oil spray
  • OPTIONAL: 1# chicken breast or filets, chopped

Methodology:

  1. Cook chicken (if used) in regular fashion to an internal temperature of 165 degrees Fahrenheit then set aside.
  2. At the same time:  Add quinoa to a sauce pain with boiling water (ie. For every 2 cups boiling water, 1 cup quinoa is added) and set aside after 12 minutes/appears fluffy in nature then in a large wok pan, sauté yellow onions. Combine the yellow onions and quinoa in saucepan.
  3. In a large wok pan – combine all vegetables and sauté until golden/soft.
  4. Add spices to vegetables and mix well.  (If using chicken:  add chicken to the vegetable mixture and allow flavors to be absorbed.)
  5. In four plates – divide up the quinoa/onion mixture.  Set vegetable/chicken mixture atop the quinoa.
  6. Viola!  Serve while warm.

 

xxx – Sarah

One response

  1. I absolutely love the quinoa recipe with the vegetables. It’s easy and a very complete meal. I never before even heard of quinoa but am thrilled with the ease of cooking it, the taste of it, and the nutrition it contains. This meal is now a regular at our house.

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