One-pot dishes packed with earthy garden flavor aren't just delicious and convenient -- they're nutritious too. This featured recipe for quinoa with broccoli and cauliflower really delivers.
The broccoli and cauliflower provide excellent nutritional quality and add to the pleasant consistency of the dish. Cauliflower and broccoli are cruciferous vegetables, which contain cancer protective glucosinolates such as indoles and isothiocyanantes. These cruciferous vegetables with their four petal flowers in the shape of a cross or crucifer, hence their name, are also good sources of vitamin C and the B vitamin folate. The bell peppers also add their own nourishing goodness of vitamin C and a splash of color.
The fresh thyme provides a traditional Mediterranean flavor. Its reputation as a healer and protector goes back thousands of years. In fact, during the Roman times, it was thought that eating thyme during a meal would protect one from poison. No wonder it was a favorite of emperors. Times have changed, of course, but thyme is still a superstar of herbs.
Oregano, whose name actually is derived from the Greek phrase "joy of the mountains," was used by Hippocrates as an antiseptic. The ancient Greek physician, who is considered the father of modern medicine, must have realized it had nutritional value. Today we know oregano has antioxidants. Most people, though, treasure oregano for its taste.
Add all of the above to quinoa (KEEN-wah) and the result is a delicious and healthy dish. Actually a seed and native to South America, quinoa is cooked like a grain. Quinoa contains all essential amino acids in higher amounts compared to other grains, making it a good source of protein. An alternative for rice in many dishes, quinoa comes in a variety of colors � cream, red, purple, orange, green, and black.
Saute the vegetables until they just start to soften so you don't overcook them. That way, the vegetables' tender-crisp texture pairs well with the consistency of the quinoa.
You can serve this dish by itself as a light meal, but for a more substantial repast you can add a portion of roasted chicken. Or add cucumber salad. Simply dice fresh cucumbers and thinly slice some onions. Add a few tomato wedges and top with a bit of extra virgin olive oil and freshly squeezed lemon juice. Or try this simple recipe for cucumber salad instead. Just like that, lunch or dinner is served!
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Quinoa with Broccoli and Cauliflower
Yield: Makes 8 servings.
- 1 Tbsp. extra virgin olive oil, divided
- 2 cups cauliflower florets
- 2 cups broccoli florets
- 1 medium green bell pepper, sliced into strips
- 1 medium red bell pepper, sliced into strips
- 1 cup chopped onion, divided
- 3 cloves garlic, minced
- 1 Tbsp. fresh thyme, chopped medium (1 tsp. dried may be substituted)
- 1 Tbsp. fresh oregano, chopped medium (1 tsp. dried may be substituted)
- 1 cup quinoa
- 2 cups reduced-sodium vegetable broth
- Salt and freshly ground black pepper
- In skillet, heat 2 teaspoons olive oil over medium-high heat. Add cauliflower, broccoli, peppers, 1/2 cup onion and garlic. Saute 5 minutes until vegetables start to soften. Stir in herbs and saute 2 minutes. Remove from stovetop and set aside.
- In strainer, place quinoa and rinse thoroughly with cold water. Using your hand, swish quinoa under running water for 2 minutes to remove bitter natural coating. Drain and set aside.
- In medium saucepan, heat remaining teaspoon oil over medium-high heat. Add remaining onion. Saute about 3 to 4 minutes. Add broth and quinoa. Increase heat to bring mixture to boil. Reduce heat to medium-low, cover, and simmer until quinoa is tender, about 20 minutes.
- Gently stir in vegetable mixture and combine well with quinoa. Season with salt and pepper to taste. Serve.
Nutritional Information Per Serving:
3.5 g total fat
0 g saturated fat
20 g carbohydrate
5 g protein
4 g dietary fiber
50 mg sodium