If you have never tried quinoa (pronounced “keen-wah”), here are some things to consider:
Quinoa is one of the least allergenic grains. It contains 8 grams of protein and 5 grams of fiber, and it is a plant protein source of all 9 essential amino acids. Technically a seed, quinoa is nutritionally dense and gluten free. It is an excellent grain substitute for anyone suffering with celiac disease. In addition, the fiber in quinoa acts as a prebiotic by providing food for your beneficial gut flora. If you have a sensitive tummy or live with an inflammatory digestive condition like colitis, you know how important all these factors are to your diet and comfort.
This Veggie Quinoa Casserole is an easy protein-packed main dish that will satisfy even a meat-eater. The recipe serves 2, but I tripled it because I knew people would want seconds.
1 cup vegetable broth
1/2 cup uncooked quinoa
2 tsp. olive oil
2 tsp minced garlic
1/2 cup broccoli florets
1/2 cup diced firm tofu (press to drain)
1/4 cup vegetable broth
1/4 cup sliced mushrooms
1 cup chopped fresh spinach
Place uncooked quinoa in a sieve and rinse thoroughly under cold running water. Drain.
Press tofu between two paper towel-lined plates with a heavy can of something on top to drain for about 1/2 hour.
- In a medium sauce pan, bring 1 cup vegetable broth to a boil. Stir in drained quinoa and reduce heat to low. Cover and simmer for 20 minutes.
- While quinoa is cooking, heat olive oil in a skillet over medium heat. Add garlic, broccoli florets, and tofu cubes. Stir for one minute, then cover and steam over low heat for two minutes.
- Stir in 1/4 cup vegetable broth, mushrooms, and spinach. Cover and cook over medium heat until the mushrooms are soft and the spinach is wilted (about 3 minutes).
- Stir the vegetable/tofu mixture into the cooked quinoa. Cover, and allow to sit for 10 minutes before serving.
- Season with Bragg’s Liquid Aminos if desired.