Chinese Veggie Quinoa

Tuesday, August 20, 2013

Guys-- quinoa is the best. Ancient Aztec warriors used to eat this grain to get srong. Not only does it have great taste and texture, but its health benefits make it a heavyweight as well. Quinoa is a great source of protein (good news for non-meat eaters!) and contains all 9 amino acids. It's high in iron, calcium, fiber, magnesium, phosphorus, and vitamin B6. It's been proven to reduce the risk of heart disease, obesity, and diabetes. It's also gluten-free! That makes me very happy.

Another thing that makes me happy? Asian food. For those who agree, here is my super healthy take on the conventional fried rice.

Chinese Veggie Quinoa (vegan and gluten-free)

You'll need:
a box of uncooked quinoa
frozen or fresh veggies (broccoli, carrots, cauliflower, and sugar snap peas are all good choices)
low-sodium soy sauce (I like Kikkoman's)

Honestly, this is such a simple recipe, I almost feel bad for posting it. Cook your quinoa for fifteen minutes-- either in boiling water on the stove or in a rice cooker (two cups of water to every one cup of quinoa-- just cook it the same way you would rice). While your quinoa is cooking, steam your veggies either in a steamer on the stove, or pop some frozen veggies in the microwave if you're pressed for time. Just make sure your veggies stay somewhat firm and green-- you don't want them to be brown-ish and mushy. Overcooking produce kills the nutrients, so steaming  is the lightest and least harmful form of cooking. Steaming also allows you to have moist vegetables while avoiding fatty oils.

When both are done, combine the two. Make sure you have way more veggies than quinoa. To cut down on carbs and calories, make the vegetables the staple of the dish instead of the grains. Pour some soy sauce on it, but measure it out so you avoid overloading on the sodium and killing the flavor of the grains and veggies. I recommend two tablespoons for a single serving.

Happy eating!

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