Tasty Tuesday: Vegetarian Quinoa Bowl

This YUMMY vegetarian dinner is packed full of Mexican flavors.  Quick and easy with lots of leftovers to have on a salad the next day OR to heat up.

Prep Time: 30 minutes

Cook Time: 30 minutes

Serves:   4

Quinoa Skillet

• 2 Tablespoons avocado or olive oil
• 1 medium zucchini, chopped, 2 cups
• 1 red bell pepper, cored and diced into 1/2″ pieces, 1 1/2 cups
• 1 medium onion, diced into 1/2″ pieces, 2 cups
• 1 clove garlic, minced
• 2 Teaspoons ground cumin
• 2 Teaspoons chili powder
• 1 – 15 ounce can black beans, drained and rinsed
• 1 cup quinoa, rinsed and drained
• 1 – 14.5 ounce can fire roasted chopped tomatoes in sauce
• 1 1/2 cups vegetable stock
• 1 1/2 cups fresh or frozen corn
• 1/2 Teaspoon sea salt, or to taste (this will vary on type of stock used)

Pico de Gallo

• 1 1/2 cups chopped tomatoes
• 1/4 cup diced onion, reserved from above
• 1/4 cup chopped fresh cilantro
• 1 Teaspoon minced jalapeno
• 1 Tablespoon freshly squeezed lime juice
• 1/2 Teaspoon sea salt, or to taste

Instructions

1. Prep the ingredients for the quinoa skillet dish before starting to cook, and set aside 1/4 cup of the diced onion for the Pico de Gallo.
2. Preheat a large skillet (13″-15″) over medium high heat. When the pan is hot but not smoking, add the oil along with the zucchini, bell pepper, onion, and garlic. Sauté stirring often until the veggies have softened but are still crisp tender, about 5 minutes.
3. When the veggies have softened, add the cumin and chili powder to the skillet, and stir to mix in. Then add the black beans, quinoa, fire roasted tomatoes, and vegetables stock. Stir to combine and cover the skillet with a lid. Bring the mixture to a boil, then lower the heat to maintain a simmer. Cook stirring occasionally until all the liquid has absorbed, and the quinoa is fluffy, 20-25 minutes.
4. While the quinoa is cooking, mix together the ingredients for the Pico de Gallo. Season to taste with salt, and set aside to let the flavors blend.
5. Stir together all the ingredients for the Avocado Lime Cabbage Slaw, then set it aside until the serving time.
6. When the quinoa is done, add the corn and stir to combine. Season to taste with salt, and serve immediately with Pico de Gallo.

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Have a ThirtyOne-derful day!

Tasty Tuesday: Mexican Quinoa Bowl

Today’s recipe is courtesy of Patti Watson, Independent Pampered Chef consultant.

This healthy, gluten-free recipe is a one-pot wonder which comes together in a snap! Skip the sour crean and it becomes a great vegan option.

INGREDIENTS

• 1 cup (250 mL) uncooked quinoa
• 1 cup (250 mL) vegetable broth
• 1   orange or red bell pepper, stem removed, seeded
• 1   medium zucchini, ends trimmed and cut into 3” (7.5-cm) pieces
• 1 cup (250 mL) fresh corn kernels (about 2 ears)
• 2   garlic cloves
• 1 can (15 oz/425 g) low-sodium black beans, drained and rinsed
• 1 can (14.5 oz/411 g) fire-roasted diced tomatoes, undrained
• 1-2 tbsp (15-30 mL) Tex-Mex Rub
• ¼  cup (50 mL) fresh cilantro leaves
•  Diced avocado, sour cream and lime wedges (optional)

DIRECTIONS

1. Combine the quinoa and broth in the Deep Covered Baker. Cover and microwave on HIGH for 10 minutes.
2. Meanwhile, cut the bell pepper into quarters and the zucchini in half lengthwise. Using the Quick Slice, cut the bell pepper (skin-side up) into strips. Slice the zucchini halves crosswise.
3. Remove the baker from the microwave. Stir in the vegetables, garlic pressed with the Garlic Press, beans, tomatoes with juice, and rub.
4. Microwave, covered, for 8–10 minutes, or until the quinoa has absorbed the liquid.
5. Remove the baker from the microwave and let it stand, covered, for 5 minutes.
6. Snip cilantro in a small bowl with the Professional Shears.
7. To serve, sprinkle the quinoa with cilantro and top each serving with avocado and sour cream, if desired.

Yield:  5  servings of 1 1/2 cups (375 mL)

Nutrients per serving:

Calories 230, Total Fat 2.5 g, Saturated Fat 0 g, Cholesterol 0 mg, Sodium 660 mg, Carbohydrate 46 g, Fiber 9 g, Sugars 8 g, Protein 11 g

Cook’s Tips:

• 2 tsp (10 mL) chili powder and 1 tsp (5 mL) of ground cumin can be substituted for Tex-Mex Rub.
• To make this recipe on the stovetop, increase vegetable broth to 1½ cups (375 mL). Combine the quinoa and broth in Rockcrok® Dutch Oven and cover. Bring to a boil over medium-high heat; reduce the heat to a simmer for 10 minutes. Continue as directed in steps 2 and 3. In step 4, bring to a simmer, covered, for 15 minutes or until quinoa has absorbed the liquid. Let it stand 5 minutes. Continue as directed.

Want more recipes to help you change up boring dinners?  Check out Patti’s website where there is over 250 recipes to spice up your dinner menu.  If your wish list is bigger than your wallet, host a party to earn free and discounted products.  Just like to shop, check out the monthly customer specials. 

Have a ThirtyOne-derful day!

Tasty Tuesday: Veggie-Loaded Quinoa Stir Fry

Thank you Hungry Girl for another YUMMY recipe.  I LOVE this one.

MAKES 4 SERVINGS: 1/4th of recipe (about 2 cups): 323 calories, 4g total fat (<0.5g sat fat), 788mg sodium, 59g carbs, 8.5g fiber, 18.5g sugars, 12.5g protein.  SmartPoints® value 8*

Prep: 5 minutes     Cook: 30 minutes

Ingredients

• 1 cup uncooked quinoa, rinsed thoroughly
• 1 tbsp. chopped garlic
• 6 cups frozen stir-fry veggies
• 4 cups broccoli florets
• 1/2 cup all-natural thick teriyaki marinade or sauce (like the kind by Annie Chun’s)

Directions

• In a medium pot, combine quinoa, 1/2 tbsp. garlic, and 2 cups water. Bring to a boil, and then reduce heat to low. Cover and let simmer for 15 minutes, or until water has been absorbed and quinoa is fully cooked. Transfer to a large bowl, and cover to keep warm.
• Bring a very large skillet sprayed with nonstick spray to medium heat. Add remaining 1/2 tbsp. garlic, stir-fry veggies, broccoli, and 1/4 cup water. Cover and cook until veggies have mostly softened, 6 – 8 minutes.
• Uncover, and cook and stir until excess liquid has evaporated and veggies are fully softened, about 2 minutes.
• Add teriyaki sauce and cooked quinoa and mix well. Cook and stir until hot, about 1 minute. Serve up and enjoy!

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Remember to share your favorite recipe with us…

Have  a ThirtyOne-derful day!

Tasty Tuesday – Veggie-Quinoa Teriyaki Stir-Fry

Another YUMMY recipe courtesy of Hungry Girl.  Yes, I LOVE her recipes.  Most are quick and easy and hubby loves them.  This is one ROCKIN’ meat-free meal. So much flavor… so little effort!

Prep: 5 minutes       Cook: 30 minutes   MAKES 4 SERVINGS

1/4th of recipe (about 2 cups): 323 calories, 4g fat, 788mg sodium, 59g carbs, 8.5g fiber, 18.5g sugars, 12.5g protein — PointsPlus® value 8*

Ingredients: 

1 cup uncooked quinoa, rinsed thoroughly
1 tbsp. chopped garlic
6 cups frozen stir-fry veggies
4 cups broccoli florets
1/2 cup all-natural thick teriyaki marinade or sauce (like the kind by Annie Chun’s)

Directions:

In a medium pot, combine quinoa, 1/2 tbsp. garlic, and 2 cups water. Bring to a boil, and then reduce heat to low. Cover and let simmer for 15 minutes, or until water has been absorbed and quinoa is fully cooked. Transfer to a large bowl, and cover to keep warm.

Bring a very large skillet sprayed with nonstick spray to medium heat. Add remaining 1/2 tbsp. garlic, stir-fry veggies, broccoli, and 1/4 cup water. Cover and cook until veggies have mostly softened, 6 – 8 minutes.

Uncover, and cook and stir until excess liquid has evaporated and veggies are fully softened, about 2 minutes.

Add teriyaki sauce and cooked quinoa and mix well. Cook and stir until hot, about 1 minute. Serve up and enjoy!

Have leftovers you want to take for lunch the next day?  Try Thirty One’s Go To Thermal.

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Have a ThirtyOne-derful day!

Tasty Tuesday – Quinoa Salad with a Kick

Thank you to JEN @THE HAUTE MOMMY HANDBOOK for today’s recipe.

I love quinoa and it has now become a staple in our house.  Hubby even prefers it to rice.  There is always a bag or two in the pantry.   It has lots of protein and when I was strictly vegetarian, it helped give me a little protein boost.

This is a yummy dish packed with protein and the tasty crunch of fresh veggies. This salad is very easy to assemble.   I love the fact this Quinoa salad can be served as a side or as a main course.

INGREDIENTS

1 cup quinoa
2 cups water
1/4 cup extra-virgin olive oil
2 limes, juiced
2 teaspoons ground cumin
1 teaspoon salt
1/2 teaspoon red pepper flakes, or more to taste
1 1/2 cups halved cherry tomatoes
1 bell pepper, chopped
2 cups cooked chickpeas
1/2 medium red onion, finely chopped
2 stalks of celery, finely chopped
1/4 cup chopped fresh cilantro (optional)
salt and ground black pepper to taste

PREPARATION

1. Cook quinoa according to package instructions. Generally, the ratio of quinoa to water is 1:2. Bring to a boil, then simmer for about 10-12 minutes on low heat. Fluff with a fork and set aside.
2. In a separate bowl, whisk together olive oil, lime juice, pepper flakes, and salt to create the dressing.
3. In a large bowl combine tomatoes, bell pepper, chickpeas, onions, and celery. Pour dressing over this, and toss to coat. Add cilantro and additional salt and pepper to taste. Serve immediately or store in refrigerator until ready to serve. Makes approximately 4-6 servings.

NOTES:

Any fresh, crunchy veggie with sweet notes can be added or substituted in this recipe. I subbed in black beans  because we prefer them BUT beans can be omitted altogether.

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Have a ThirtyOne-derful day!