Meatless Monday: Quinoa stirfry with broccoli, mango, cashews and spicy ginger sauce

Meatless Monday!

Let’s talk quinoa, a great addition to any meatless diet. Pronounced KEEN-wah, in case you were wondering. But what is it? It’s actually a seed, but is considered a whole grain. Most importantly, quinoa is the only plant-based source of complete protein. Whoa, what’s that? Yes – there is a plant that contains all 9 essential amino acids: quinoa! And it packs 7g of protein per serving compared to brown rice’s 4g. So it’s got more of a better quality protein. I love it. I will admit it took me a little while to come around to it. I’m much more of a fan of a hot quinoa dish than a cold quinoa salad, though. (Quinoa can replace other grains in soups, stirfries, or Mexican dishes, OR try it in place of oatmeal for breakfast.)

One particular amino acid that quinoa is high in is lysine, which is missing from wheat and rice. Lysine aids in tissue growth and repair, aiding the immune system. (Lysine is often used as a supplement to quickly banish cold sores.) Quinoa also is packed with fiber and minerals. It’s gluten-free, and considered an easily digested grain. Win-win-win.

This dish is vegan, gluten-free*,with no added salt, no added refined sugars, no extracted oils. It’s packed with fiber and healthy fats.

*contains no added gluten ingredients, but make sure you double check all brands of products like vegetable broth or soy sauce that you are using, as many will contain gluten or wheat ingredients.

Ingredients:

  • 1cup quinoa, uncooked
  • 2 cups water or reduced-sodium vegetable broth
  • 2 cups frozen mango chunks (this would work well with pineapple too)
  • 6 cups frozen broccoli florets
  • 2 cups frozen diced pepper/onion mix
  • 1 cup raw cashews

Sauce:

  • ½ cup rice vinegar
  • ½ cup raw agave nectar
  • ¾ cup water
  • 2 ½ Tbsp Bragg’s (or reduced sodium tamari or soy sauce)
  • 1 ½ Tbsp fresh minced garlic
  • ½ Tbsp fresh minced ginger
  • ½ tsp crushed red pepper
  • 2 Tbsp corn starch

Method:

  1. Prepare quinoa according to package. (Typically, add 2 cups water or reduced-sodium vegetable broth and 1 cup quinoa. Bring to boil. Cover, and lower for a simmer for 15-20 minutes. Quinoa will be done when grain is translucent and has little spirals coming out of it.)
  2. While quinoa is simmering, steam broccoli in covered pot for approx 10 minutes.
  3. Add mango and pepper/onion mix to broccoli and steam for approx 5-7 minutes until heated thoroughly.
  4. Stir in cashews and remove from heat.
  5. To prepare sauce, add all ingredients except corn starch to a small sauce pan and bring to low boil.
  6. Whisk in corn starch until thickened and thoroughly dissolved.
  7. Once quinoa is finished, add quinoa to broccoli/mango/cashew mixture and stir in sauce.
  8. Simmer all ingredients together above medium heat, stirring constantly, for about 3-4 minutes to reduce sauce slightly and meld flavors.

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Other quinoa recipe posts you might like:

Sopa de Quinua or Quinoa Soup (vegetarianirvana.wordpress.com)

Quinoa: breakfast of champions (mostlyfood.org)

Thai Fried Quinoa (feastyoureyesonmyveg.wordpress.com)

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Brown rice noodles and veggies with sweet and spicy sauce

 

Last night, I made brown rice mai fun noodles with veggies and a homemade sweet and spicy kind of sauce. I always tend to make a huge amount of food when I cook and eat the leftovers for days. Yummmm!

 

 

Ingredients – Serves 8

Vegetables

*Note: this is what I used but you can use any veggies you like in your stirfry that equal out to about 8 cups of vegetables.*

  • 1 Tbsp vegetable broth
  • 1-2 Tbsp fresh minced garlic (to taste)
  • 1-2 Tbsp fresh grated ginger (to taste)
  • 4 cups assorted veggies, fresh or frozen (I used frozen – red and green peppers, onions, carrots, cauilflower, and broccoli)
  • 6-8 shiitake mushrooms, chopped
  • 6-8 crimini mushrooms, chipped
  • 1 can cut baby corn
  • 1 can watercress
  • 1 bunch scallions

 

1. Heat vegetable broth over medium-high heat, steamfry ginger and garlic for 1-2 minutes.

 

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2. Add and stir in all vegetables, coating garlic and ginger mix throughout. If you have frozen, add those and cook for 4-5 minuets before adding fresh. Add more vegetable broth as needed to steam vegetables. Keep flame on a low heat to prevent overcooking as a stir fry tastes best with vegetables just under tender (in my opinon).

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Sauce:

  • 1 cup water
  • 4 Tbsp cornstarch
  • 4 Tbsp soy sauce, tamari, or Bragg’s (choose low-sodium version)
  • 4 Tbsp rice wine vinegar
  • 4 Tbsp cooking wine
  • 4 Tbsp honey
  • 1 Tbsp fresh minced garlic
  • 1 Tbsp fresh grated ginger
  • 2 Tbsp red curry powder
  • 2-4 tsp crushed red pepper, to taste

 

1. Add water to pan and begin to heat over low flame.

2. Whisk in cornstarch until evenly dissolved.

3. Add remaining ingredients one at a time, whisking often to prevent cornstarch from clumping.

 

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Add sauce to veggies and simmer on low for a 3-4 minutes, stirring constantly to distribute sauce and prevent burning.

At this point, I felt the sauce was a little too thin for my liking for the amount of veggies that I had, so I stirred in some more cornstarch and cooked for another few minutes, stirring constantly.

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Brown Rice Noodles

  • 2 – 8 oz packages 100% brown rice mai fun noodles (I used Annie Chun’s)

Prepare according to package.

 

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Serve with warm green tea – delightful and nourishing!