JDC Gems

8. Recipe of the Month

Quinoa with Broccoli and cauliflower


    Ingredients

  • 1 cup quinoa
  • 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)
  • 2 cups reduced-sodium vegetable broth
  • Salt and freshly ground black pepper

    Number of servings: 8


    Method of Preparation

  • 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

  • Energy : 120 cals
  • Carbohydrates : 20gm
  • Protein : 5gm
  • Fat : 3.5gm
  • Fiber : 4gm

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