Cauliflower and broccoli are cruciferous vegetables, which contain cancer protective glucosinolates such as indoles and isothiocyanates. Their four-petal flowers (in the shape of a cross or crucifer) are also good sources of vitamin C and the B vitamin folate. And the colorful bell peppers add their own nourishing goodness of vitamin C.
Make it a meal: Serve this dish by itself or add a portion of roasted chicken. Or a cucumber salad: 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. Just like that, lunch or dinner is served.
Quinoa with Cauliflower and Broccoli
(Makes 8 servings)
- 1 tablespoon 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 tablespoon fresh thyme, chopped medium (1 teaspoon dried may be substituted)
- 1 tablespoon fresh oregano, chopped medium (1 teaspoon 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, ½ cup onion, and garlic. Sauté 5 minutes until vegetables start to soften. Stir in herbs and sauté 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. Sauté 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.
Total fat: 3.5 g
Saturated fat: 0 g
Carbohydrate: 20 g
Fiber: 4 g
Protein: 5 g
Sodium: 50 mg