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Quinoa with Cauliflower and Broccoli

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)

quinoa with cauliflower, broccoli, and red bell pepper

Ingredients

  • 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

Directions

  1. 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.
  2. 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.
  3. 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.
  4. Gently stir in vegetable mixture and combine well with quinoa. Season with salt and pepper to taste. Serve.

Nutrition Facts

Per serving


Calories: 120
Total fat: 3.5 g
Saturated fat: 0 g
Carbohydrate: 20 g
Fiber: 4 g
Protein: 5 g
Sodium: 50 mg


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