When I look for ways to add protein to my diet, quinoa is an awesome choice. It really is a super star. It is a complex carbohydrate with low glycemic index. As I mentioned, it’s a great source of protein, and I’ve read that it is a good source of riboflavin – which “helps reduce the frequency attacks in migraine sufferers by improving the energy metabolism within the brain and muscle cells,” (Diana Herrington; Head Chef on Real Food for Life and Green Living Author).
KAREN’S QUINOA VEGGIE BOWL
Prep Time: 10 – 15 min; Marinate Time: 20 min; Cook Time: 15 min
2 cup cooked quinoa (white or red) (red is pictured)
1 – 15 oz can garbanzo beans, drained (or fresh-cooked)
1-½ cups chopped tomatoes
¼ cup fresh parsley
¼ cup fresh oregano
2 tbl balsamic vinegar
1 tbl water
½ tsp sea salt
¼ to ½ tsp red pepper flakes (use to taste, or use black pepper)
Olive Oil spray
1-½ tbl garlic, minced
1 med onion, chopped
1 med green zucchini, chopped
1 med yellow zucchini, chopped
1 tsp Olive oil
About 2 tbl vegetable broth
- In a large bowl, combine quinoa, garbanzo beans, tomatoes, parsley, oregano, balsamic vinegar, water, sea salt, red pepper flakes. Cover and let sit 20 or 30 min in fridge to combine flavors. (This could be done a day ahead … to really speed up the process).
- Spray a large skillet with oil and heat to medium heat. Add garlic and onions with 1/2 tsp oil and 1 tbl vegetable broth. Sauté for 5 min or until onions are translucent. Add zucchini, 1/2 tsp oil and 1 tbl vegetable broth, and sauté another 6 minutes, stirring occasionally.
- Add quinoa mixture to skillet and mix lightly, but well, until mixture heats through.
- Enjoy as is, or compliment with a mixed green side salad.