Quinoa and Mung Bean Salad

Quinoa and Mung Bean Salad

I used to minimize the benefits of going to Costco. I talked myself out of going regularly because I couldn’t understand the utility of buying things in bulk, couldn’t justify the crowds, and then there were the long lines. I have gotten past that, particularly after having children, and have found some great ‘go to’ prepared food items. One such item is their Quinoa Salad. It is made in-house and is delicious right out of the package.  This Costco version should be eaten within 2-3 days because it has chopped tomatoes in it and will get soggy if left unused. What I find interesting about the salad is that it incorporates the very underutilized Mung Bean, which I featured here last April in the pasta recipe Vegetable Pasta with Mung Beans.  I decided to make my own version of the Quinoa Salad featuring the Mung Bean.  It’s simple and you can add on your favorites to this base to make a more robust meal out of your salad – tomatoes, avocado, black beans, kidney beans, lettuce, cabbage, kale, protein – of course the options are endless.  Enjoy this superfood salad!

Feed the wellness in you!

 

Quinoa and Mung Bean Salad

Ingredients

  • 1 cup of quinoa (cooked yields 3 cups)
  • 1/2 cup of mung beans
  • 1/2 cup chopped mixed bell peppers
  • 1/4 cup chopped red onions
  • 1 can garbanzo beans
  • 3 mini cucumbers
  • 1/2 cup balsamic vinegar
  • 2 limes, juiced

Instructions

  1. Cook the quinoa and mung beans according to package directions. Should be 10-15 minutes.
  2. Set aside to cool.
  3. Peel the cucumbers and slice.
  4. Whisk the balsamic vinegar and lime juice.
  5. Combine all ingredients together.
  6. Serve immediately or chill in the refrigerator until you are ready to serve.
https://eatlikeavegetarian.com/quinoa-and-mung-bean-salad/

Quinoa and Tofu Mediterranean Bake

Quinoa and Tofu bake 4

 As I’ve stated in the past, I’m a fan of a dish that can go a long way but more importantly, never get tired of. I hadn’t made a quinoa dish in a while, so that immediately came to mind when considering a hearty meal that would give me a break from cooking every meal from scratch for a few days. This dish is a blend of simple nutritious ingredients and compliments all sources of protein. It is provides great levels of vitamins A and C, and Iron. What makes this ‘Mediterranean’, in my mind, is the addition of olives and feta. Also topped with Campari Tomatoes, it has the essence of the popular tomato used in many Italian dishes.

Most of the ingredients are cooked then blended in one pot before layering in a deep dish.

Quinoa and tofu bake 1

The quinoa mix (quinoa, spinach, roasted tomatoes, peppers, olives, feta) minus the tofu is the first layer, then top with roasted tofu.

Add another layer of the quinoa mix and repeat.  The final layer of quinoa is topped with sliced Campari tomatoes and feta.

Quinoa and Tofu bake 2

Quinoa and Tofu bake 3

Just delicious!

Feed the wellness in you!

Quinoa and Tofu Mediterranean Bake

Prep Time: 20 minutes

Cook Time: 30 minutes

Yield: 8

Serving Size: 1

Calories per serving: 240

Fat per serving: 11.9

Saturated fat per serving: 3

Carbs per serving: 21.6

Protein per serving: 13.8

Fiber per serving: 3.3

Sugar per serving: 2.8

Sodium per serving: 644.3

Ingredients

  • 1 c Quinoa (3 cups cooked)
  • 2 pkgs Extra Firm Tofu (32 oz)
  • 5 oz package of Baby Spinach
  • 1 - 15.5 oz can Diced Tomatoes with Basil and Garlic
  • 3/4 cup Kalamata Olives, chopped
  • 1 cup chopped mixed bell peppers
  • 1 cup Feta cheese crumbles
  • 3 cups Vegetable stock
  • 3 Campari tomatoes

Instructions

  1. Sautee the mixed bell peppers, set aside.
  2. Cook 1 c of Quinoa in 3 cups vegetable stock
  3. After the Quinoa is cooked, while hot add the baby spinach, diced tomatoes, olives, mixed bell peppers and 3/4 cups of feta cheese. Mix well.
  4. Transfer to a deep 9x13 dish.
  5. Top with sliced Campari Tomatoes and the remaining feta cheese.
  6. Bake for 30 minutes.
https://eatlikeavegetarian.com/quinoa-and-tofu-mediterranean-bake/

Simple Veggie Lettuce Wraps

 

Simple Veggie Lettuce Wraps

When I say simple I really mean SIMPLE! No ‘haute cuisine’ here.  In my quest to incorporate more protein daily in my vegetarian lifestyle I came up with a simple and easy lettuce wrap. It doesn’t have many ingredients nor take a long time to prepare. What’s great about this is you can substitute whatever veggies and protein you may like. This version has broccoli, quinoa, edamame, shitake mushrooms and roasted tofu — but the possibilities are endless.  Talk about a  protein packed dish – all of these ingredients provide a good portion of protein in addition to other vitamins and minerals like iron, fiber and vitamin C.  Another bonus is that you can find most of these items prepared and/or chopped which adds to easy preparation. Tips on preparing roasted tofu can be found in my recipe Curry Tofu and Chickpeas if you cannot find any at your local grocer or salad bar.

Try it as a snack, appetizer or lunch option.

Feed the wellness in you!

Simple Veggie Lettuce Wraps

Prep Time: 20 minutes

Cook Time: 20 minutes

Yield: 6

Most grocery stores sell fresh broccoli crowns, shitake mushrooms, and edamame already chopped. At some salad bars you may find cooked quinoa and roasted tofu. This will eliminate most of your prep time.

Ingredients

  • Romaine Lettuce
  • 1 cup cooked quinoa
  • 1 cup chopped broccoli crowns
  • 1 cup chopped shitake mushrooms
  • 1/2 cup edamame
  • 1 cup roasted tofu
  • 1/4 cup low sodium soy sauce
  • 1/4 cup sweet chili sauce

Instructions

  1. Cook the quinoa according to the directions. Shouldn't take more than 20 minutes.
  2. In a separate pan, sautee the broccoli crowns in 1 tbl of extra virgin olive oil on a medium heat for 5 minutes.
  3. Add the shitake mushrooms, edamame, tofu and sautee another 5 minutes.
  4. Add the quinoa, soy sauce
  5. Cook on simmer for 10 minutes.
  6. Drizzle the sweet chili sauce on top.
  7. Remove from heat and let rest for 5 minutes before serving.
  8. Add a few spoonfuls of the veggies on top of two large leaves of romaine lettuce and roll/wrap over the veggie mix to eat.
https://eatlikeavegetarian.com/simple-veggie-lettuce-wraps/

Quinoa Tabbouleh

 

Quinoa Tabboulleh

I got an email from my children’s school advising where to find their school supply list online along with other back to school information.  As much as I tried to deny it, the summer break is coming to an end. How is this possible? Where did the time go? I still have summer heavy on my mind. What’s great about DC is that it can reach the 80 degree mark in October and some pools are still open. One local pool that I go to has a fabulous brunch with several vegetarian options. One of the options is usually a traditional tabbouleh with bulgur but this past weekend they did it with quinoa. I liked the substitute.  Ironically they lessened the parsley which I don’t know if that technically makes it an entirely different dish because how can tabbouleh not have parsley?  With many more weeks of summer and the desire to eat nice cool salads,  I thought I should make tabbouleh and post a recipe.

There’s so many things that are great about tabbouleh.  I love the smell of fresh parsley and the lovely taste of the lemon and mint combined.  I was excited about trying it with quinoa.  Both bulgur and quinoa are great grains but quinoa has 50% more protein which I always need to seek extra of on a vegetarian diet.  Another thing I like about this dish is that it is easy to prepare.  Besides cooking the quinoa, everything else just gets chopped and when the quinoa is cooled just put all the ingredients together and mix well.  That’s it!

Traditional tabbouleh has way more parsley than it does grain.  Parsley is an amazing herb with almost every vitamin, lots of minerals and fiber.  Keep tabbouleh in mind at the salad bar  as an add-on ingredient to your salad.  It’s one of those items that adds great texture and flavor to salad, eliminating the need for dressing.

I hope you enjoy my take on tabbouleh.  I kept the spices light yet interesting, and used a higher ratio of lemon juice to olive oil.

Feed the wellness in you!

 

Quinoa Tabbouleh

Prep Time: 4 hours, 15 minutes

Cook Time: 15 minutes

Total Time: 4 hours, 30 minutes

It is recommended to let the tabbouleh sit for 4 hours before serving hence the long total preparation time.

Ingredients

  • 1 cup quinoa, rinsed well
  • 1 tsp Sea Salt
  • 1/2 c fresh lemon juice
  • 1 tbl garlic, minced
  • 1/4 cup extra-virgin olive oil
  • 1 tsp freshly ground black pepper
  • 1/2 cucumber (if you you can find one, use a whole Persian cucumber), chopped
  • 1 pint cherry tomatoes, halved
  • 1 bunch chopped italian parsley (1.5 cups) washed and dried thoroughly
  • 1/2 cup chopped fresh mint washed and dried thoroughly
  • 2 chopped scallions washed and dried thoroughly
  • 1/4 tsp Allspice
  • 1/4 tsp Powdered Ginger
  • 1/4 tsp Ground Cloves

Instructions

  1. Cook a cup of quinoa according to the package directions. Let cool then put in a large bowl.
  2. Add all remaining ingredients and mix well.
  3. Let sit for 4 -6 hours or ideally overnight before serving.
https://eatlikeavegetarian.com/quinoa-tabbouleh/

 

Quinoa and Spinach Quiche

quinoa and spinach quiche.jpg

Despite my love for cooking I do not enjoy being in the kitchen in the summer. I love the warm weather but I don’t like going from the heat outside to a hot stovetop.  So right now I am doing my best to prepare meals in as little time as possible.  I got a lot of mileage from my mini frittatas last week and was able to enjoy them over a few days so I thought it would be helpful to create another dish that would provide me with the same benefit.  A dish with a few ingredients, minimal preparation with protein and vegetables that I could have for breakfast, brunch, lunch or dinner!

The combination of the quinoa with egg whites was seamless and of course a great source of protein.  The texture was great and the simple flavors of it paired with spinach and reduced fat feta was perfect. Opt for reduced-fat feta cheese to lower your intake of saturated fat by about one-third. Use just a small amount of feta cheese. Because it has such a strong flavor, it only takes a tiny bit to get the flavor of the cheese. What really tops this quiche off, literally, are the Campari tomatoes.  The Campari has a great taste, firm skin, and sweet flavor.  slice of quinoa and spinach quiche.jpg I served it with roasted broccoli and a salad for dinner, then just on its own for breakfast the next day.  Enjoy!

Feed the wellness in you!

Quinoa and Spinach Quiche

Prep Time: 30 minutes

Cook Time: 40 minutes

Total Time: 1 hour, 10 minutes

Yield: 1 quiche pie

Ingredients

  • 1.5 cups of cooked quinoa with 1/4 cup of green onions
  • Vegetable broth or boullion
  • 4 oz baby spinach
  • 3/4 cup of crumbled reduced fat feta
  • pinch of salt and pepper
  • 3 Campari tomatoes
  • 16 oz egg whites
  • 9 inch pie crust (I used an organic whole wheat crust found at Whole Foods)

Instructions

  1. Preheat oven to 350 degrees.
  2. Cook 1/2c quinoa with 1/4 cup of green onions in 1 cup of vegetable broth or water with a vegetable boullion.
  3. Follow the package cooking directions which could vary between 20-30 minutes.
  4. When cooked measure 1.5 cups of quinoa and transfer to a large mixing bowl to cool
  5. Saute the baby spinach in olive oil for 5-10 minutes.
  6. Transfer the spinach to the large mixing bowl and let cool.
  7. Add the egg whites and feta cheese, mix well.
  8. Add a pinch of salt and pepper.
  9. Pour into the 9 inch pie shell.
  10. Slice the tomatoes and place on top.
  11. Bake for 35-40 minutes, until cooked thoroughly.
  12. Remove and lets cool to a medium heat before cutting and serving.
https://eatlikeavegetarian.com/quinoa-and-spinach-quiche/

 

Quinoa Fried Rice

 

quinoa fried rice.jpg

This is a fried rice recipe…without the rice!  Trust me, it really does taste like fried rice – you won’t be disappointed. When I was considering a recipe to create this week I had Asian flavors in mind, but didn’t have a vision for what I wanted to see on a plate.  While in the grocery store I saw broccolini and started with that as a great vegetable to have, particularly because I haven’t used it in a recipe that I’ve shared yet.  Broccolini is a popular spring vegetable in Japan so I felt like I was on to something.   I’ve shared a stir fry recipe already so I wasn’t going down that route.  Along with the broccolini I picked up  snow peas, a bag of carrots, and slowly the idea of a fried rice recipe came to mind.  I’m so glad that it did!  Not only did it evolve into something delicious, but using quinoa as a rice substitute was perfection. Quinoa is so versatile and hearty, you won’t miss having rice AT ALL.  The word ‘fried’  in fried rice is deceiving in this dish – I didn’t have to use much oil.  Other than the quinoa substitute I tried to keep it pretty close to a fried ‘rice’ with a little more to bite into than traditional fried rice that has just carrots and peas – the tofu, broccolini, and snap peas really turn this into a delightful, diverse, and healthy dish.

Feed the wellness in you!

 

Quinoa Fried Rice

Prep Time: 15 minutes

Cook Time: 30 minutes

Total Time: 45 minutes

Yield: 4

Don't hesitate to use your favorite condiments - hot mustard, duck sauce, more soy sauce - whatever you generally enjoy with your fried rice!

Ingredients

  • 1/2 c finely chopped carrots
  • 1/2 c chopped green onions
  • 1.5 c quinoa
  • 3 c vegetable broth
  • 3/4 c finely chopped white onions
  • 3 tbl canola oil
  • 2 c broccolini crowns
  • 1 c snap peas
  • 1 c bean sprouts
  • 3/4 c lt soy sauce
  • 1 tsp sesame oil
  • 1 pkg extra firm tofu

Instructions

  1. Cook the quinoa and green onions in vegetable broth according to the directions.
  2. Preheat the oven to 350 degrees.
  3. Drain the tofu well and pat between paper towels until fairly dry. Cut the tofu in cubes and place in oven on a cookie sheet lined with parchment paper for 30 minutes.
  4. In a wok or large frying pan, sautee the carrots in 2 tbl of canola oil on high heat for 5 minutes, then add the white onions. Reduce to medium heat and cook for 10 minutes until onions are slightly browned.
  5. Add the broccolini and snap peas to the carrots and onions. Reduce to low heat and mix well. Add the remaining tablespoon of canola oil if vegetables seems dry and are sticking to the pan. Leave on a simmer for 15 minutes.
  6. Mix the 2 eggs and egg whites with 1 tsp light soy sauce and 1 tsp sesame oil. Scramble the eggs until they are dry.
  7. Add the quinoa, tofu and eggs to the frying pan with the vegetables. Turn to medium heat and mix well with the remaining light soy sauce for 3-5 minutes. Remove from heat.
  8. Add the bean sprouts on top and serve.
https://eatlikeavegetarian.com/quinoa-fried-rice/

Baked Quinoa and Swiss Chard Casserole

Baked Quinoa and Swiss Chard

I knew I was going to have a busy week last week and it would help if I cooked a meal that would last over a few days.  It needed to have both protein and vegetables, and could serve as a main or side dish.  Whole Foods had a special on all varieties of Swiss chard and I realized I hadn’t featured any recipes with this vegetable so far. The wheels started churning and back in the lab I created this baked quinoa and chard casserole.

Other than the Swiss chard, I had all the ingredients in my refrigerator and pantry.  Lately I’ve been keeping cooked quinoa handy for tossing in my salads which I highly recommend.  It’s easy to prepare and can have lots of flavor with just a few ingredients.  For this dish, the quinoa base was cooked in vegetable broth, a little sea salt, onion powder, garlic powder and fresh chives.  Swiss chard is simple to cook and has a unique flavor as all the greens do.  I sautéed it in a little olive oil with onions and peppers.  Combine it all with a few other herbs, spices and cheeses, and the casserole is ready for the oven.

Swiss chard is high in vitamins A, K, and C, which are your antioxidant and anti inflammatory vitamins. It is also rich in minerals, dietary fiber, and protein.  Quinoa is a super grain that I can’t do without, providing me with much needed protein and fiber.

Try this recipe and get a big spoonful of wellness!

Feed the wellness in you!

Baked Quinoa and Swiss Chard Casserole

Prep Time: 10 minutes

Cook Time: 45 minutes

Total Time: 1 hour, 5 minutes

Serving Size: 6-8

Ingredients

  • 2 bunches of Swiss chard, washed and chopped
  • 2 cups Quinoa (about 6 cups cooked)
  • 4.5 cups of vegetable broth
  • 4 oz fresh chives, chopped
  • 4 sweet peppers, chopped
  • 1/2 c shitake mushrooms
  • 1/8 c red onions
  • 5 oz shredded parmesan/asiago/fontina cheese
  • 1 c egg whites
  • 2 tsp sea salt
  • 2 tsp black pepper
  • 1 tbl garlic powder
  • 1 tbl parsley
  • 1 tbl sage
  • Cooking spray

Instructions

  1. Preheat oven to 350 degrees.
  2. Cook the quinoa in 4 cups of vegetable broth, chopped fresh chives, 1 tsp of sea salt. This should take approximately 15 minutes.
  3. In another pan, sautee the Swiss chard with the mushrooms, sweet peppers and red onions for about 10 minutes on medium heat.
  4. Combine the quinoa and Swiss chard in a large bowl, mix in .5 c of vegetable broth, egg whites and 2.5 oz of cheese.
  5. Add the remaining herbs and spices.
  6. Spray a baking dish with cooking spray and spread the quinoa and Swiss chard mixture in the dish.
  7. Top with remaining 2.5 oz of cheese.
  8. Cook for 20 minutes and serve.
https://eatlikeavegetarian.com/baked-quinoa-and-swiss-chard-casserole/

Spaghetti Squash, Quinoa and Chickpea ‘Muffins’

Spaghetti Squash, Quinoa, Chickpea

I’ll be the first to admit, there’s nothing ‘pretty’ about this dish but it is SO delicious and nutritious!  Instead of rice or potatoes, try this as a substitute.  I eat the three ingredients in this dish separately all the time prepared different ways but I thought long and hard about combining two uniquely (I’ve had spaghetti squash and quinoa, quinoa and chickpeas)…then decided let’s just go with all three!

The ingredients are savory and unexpected with feta cheese, herbs like sage and spices like turmeric.  I made this in a muffin pan and it scoops out easily with a tablespoon and stores well.  You can also make it as a casserole if you prefer.

So if you’re watching your carbs, need more protein and fiber, give this a try!

Feed the wellness in you!

Spaghetti Squash, Quinoa and Chickpea ‘Muffins’

Prep Time: 1 hour

Cook Time: 40 minutes

Total Time: 1 hour, 40 minutes

Yield: 12

Ingredients

  • 1 medium sized spaghetti squash
  • 2 cans garbanzo beans
  • 1/2 cup quinoa (uncooked)
  • 1 cup vegetable stock
  • 1/2 can tomato paste
  • 1 cup crumbled feta cheese
  • 1/2 cup shredded cheddar cheese
  • 1/4 cup scallions, chopped
  • 1 tablespoon of sage
  • 1 tablespoon of turmeric
  • 1 tablespoon of parsley
  • 1 tsp of sea salt
  • 12 cup non stick muffin pan

Instructions

  1. Preheat oven to 350 degrees.
  2. Bake the spaghetti squash for 45 minutes to one hour, until skin can be pierced with a knife.
  3. Cook the quinoa according to the package in the vegetable stock; should be 10-15 minutes.
  4. Blend the garbanzo beans in a blender until the consistency of hummus.
  5. In a large bowl, mix the ingredients together.
  6. Add all other ingredients and mix well.
  7. Add the mixture to the muffin cups. There should be generous helpings in each.
  8. Bake for 40 minutes.
  9. Gently scoop out with a tablespoon and serve.
https://eatlikeavegetarian.com/spaghetti-squash-quinoa-and-chickpea-muffins/

Carrot and Quinoa Mini Muffins

Carrot and Quinoa Mini Muffins1

Happy Monday!  It was a great weekend.  I took my children to see the movie, Paddington, and absolutely loved what they did with such a classic story.  London is one of my favorite cities and with a mother who was born in a British colony it really tugged at me with the setting brought to life, the memories of orange marmalade and the calypso band at the end of the movie.  Another highlight of the weekend was I had the pleasure of hosting a brunch for an awesome group of women.  And they allowed me to serve an all vegetarian brunch!  This is my second time offering a vegetarian menu to guests and it’s been a big success. Both times were to support my dear friend in her business as a CAbi consultant.  She brings her charm and the clothing and I create the venue.  That’s right up my alley.

I served eggs two ways – scrambled egg whites over spinach, black beans and freshly made salsa (cherry tomatoes, red onions, scallions, lime juice prepared the night before); scrambled whole eggs over the same combination and both were topped with cheese.  I also had pasta with roasted broccoli in a tomato sauce; finger sandwiches with hummus and cucumbers; and a mixed green salad with cherry tomatoes, English cucumbers, chickpeas, blueberries and barbeque tofu with balsamic vinegar.

I loved watching everyone enjoying different, satisfying options.  I placed another treat on the table after all the aforementioned dishes were out – my carrot quinoa mini muffins.  I wanted to create a muffin that my whole family enjoyed because we all like different muffins.  Whole Foods has seen the end of me purchasing mini blueberry, banana and carrot muffins!  The kids even enjoy these muffins I’ve created because of the hint of dark chocolate.  No other questions asked!  They were a huge hit at the brunch and my platter was left with crumbs.  So try these out for a change – made with whole wheat flour and quinoa gives you additional protein and the carrots are an added benefit with beta carotene and Vitamin A.

Feed the wellness in you!

Carrot and Quinoa Mini Muffins

Prep Time: 25 minutes

Cook Time: 20 minutes

Total Time: 45 minutes

Yield: 34 Servings

Ingredients

  • 1 cup whole wheat flour
  • 1/2 cup light brown sugar
  • 2 tsp ground cinnamon
  • 1 tsp nutmeg
  • 1 tsp baking powder
  • 1/2 teaspoon baking soda
  • 2 eggs
  • 1/3 cup canola oil
  • 2 tablespoon vanilla extract
  • 1 1/2 cups grated carrots
  • 1/2 cup cooked quinoa
  • 1/2 cup applesauce
  • 1/4 cup crushed dark chocolate
  • Confectioner's Sugar

Instructions

  1. Preheat the oven to 350 degrees.
  2. Use a non stick mini muffin pan.
  3. Whisk your dry ingredients together.
  4. In another bowl whisk the eggs, vegetable oil, and vanilla extract.
  5. Fold in your wet ingredients with the dry ingredients.
  6. Stir in the carrots, quinoa, apple sauce and dark chocolate.
  7. Divide the batter evenly in the muffin cups.
  8. Bake for approximately 20 minutes.
  9. Let cool and turn muffins out of the tins.
  10. Serve slightly warm and dust with confectioners sugar.
https://eatlikeavegetarian.com/carrot-and-quinoa-mini-muffins/