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Nutrition Information per Serving:
Calories 437, Calories from Fat 188, Fat (g) 20.9, Saturated Fat (g) 2.7,
Protein (g) 21.6, Carbohydrate (g) 46.1, Dietary Fiber (g) 6.4,
Cholesterol (mg) 0, Sodium (mg) 577
- 1 ¼ Cup quinoa
- 2 ½ Cups water
- ¼ Cup reduced-sodium soy sauce
- 1 ½ Tablespoon peanut butter
- 1 Tablespoon tomato paste
- 1/8 Teaspoon freshly grated ginger root
- 1 Tablespoon dark brown sugar
- 1 Tablespoon honey
- 1 Teaspoon brown rice vinegar
- 1/8 Teaspoon crushed red pepper
- 2 Tablespoons peanut oil
- 3 green onions, chopped, divided
- 1/8 Teaspoon fine sea salt
- 1 14-ounce container extra-firm tofu, cut into ½-inch cubes
- 2 broccoli stalks, chopped (about 3 cups)
- 5 Tablespoons finely chopped unsalted peanuts
Combine the quinoa and water in a medium pot over medium heat. Bring to a boil, then cover and reduce to a simmer until all the liquid is absorbed, 15 to 20 minutes.
Whisk together the soy sauce, peanut butter, tomato paste, ginger, brown sugar, honey, brown rice vinegar, and crushed red pepper. Set aside.
Heat the oil in a large nonstick skillet over medium heat. Add the white pieces of the chopped green onions and salt, and cook for 2 to 3 minutes, until softened. Add the tofu and cook until browned on all sides, 10 to 15 minutes. Add the broccoli to the pan and cook until the broccoli is bright green and slightly softened, an additional 3 to 5 minutes. Remove from the heat.
Pour the cooked quinoa into the tofu-broccoli mixture, then mix in the soy-peanut sauce.
Divide into five bowls. Garnish with the green section of green onions and a sprinkle of finely chopped peanuts.
Calories Per Serving391
Folate equivalent (total)166µg41%
My Go-To Grain Bowl with Charred Broccoli and Sesame-Ginger Sauce
Have you noticed how the popularity of “bowls” has skyrocketed in the recent years? I’m not referring to the bowl as the round, high-sided vessel – I’m talking about the bowl as a type of food.
We’ve got grain bowls, burrito bowls, poke bowls, acai bowls, chia pudding bowls, and don’t even get me started on smoothie bowls (a smoothie is a job for a glass).
I think the popularity of the “bowl” can be partially attributed to our fast-paced culture. You see, foods in bowls don’t require a knife to be eaten – just a spoon or fork. Thus, you only need one hand to scoop the food into your mouth, leaving the other one free to type emails or reply to texts. (Which absolutely cannot wait until after lunch, because we all know our lives would implode if we put our phones down even for 10 minutes, right?)
Whatever the case may be, I’m a huge fan of the grain bowl since it’s the fastest foolproof way to a healthy meal and most variations can be batch-prepped in advance. So how do you make the perfect weeknight grain bowl?
The key to a satisfying grain bowl is the contrast of hot and cold temperatures, and of chewy and crunchy textures, as well as a killer dressing to tie it all together.
- 8 cups broccoli florets (2-inch pieces)
- 2 tablespoons toasted sesame oil
- 1 cup sliced red bell pepper
- ½ cup sliced yellow onion
- 3 medium cloves garlic, chopped
- 3 tablespoons smooth natural peanut butter
- 2 ½ tablespoons reduced-sodium tamari
- 2 tablespoons rice vinegar
- 1 tablespoon light brown sugar
- 1 teaspoon cornstarch
- 1 tablespoon toasted sesame seeds
Bring 1 inch of water to a boil in a large pot fitted with a steamer basket. Add broccoli, cover and cook until tender-crisp, 3 to 4 minutes.
Meanwhile, heat oil in a large skillet over medium-high heat. Add bell pepper, onion and garlic cook, stirring often, until the vegetables begin to soften, about 3 minutes. Add the steamed broccoli and cook, stirring, for 3 minutes.
Whisk peanut butter, tamari, vinegar, sugar and cornstarch in a small bowl until smooth. Stir into the vegetables. Cook, stirring, until the sauce thickens, about 1 minute. Sprinkle with sesame seeds.
Healthy Quinoa Salads to Keep You Full!
Quinoa salads are a little bit of a misnomer to me. Normally when you hear the word &ldquosalad&rdquo you automatically assume your tummy will be rumbling from hunger within an hour or two.
Nu-uh. Not with this filling recipe.
The fiber and protein-loaded superfood is not only ultra healthy for you, but it also has the magical ability to keep you full for HOURS.
Curry Quinoa Broccoli Recipe
This amazing Quinoa Broccoli Recipe is so flavorful, it is easy to prepare and healthy, perfect for lunch or dinner. It is made with easy to find ingredients in your pantry.
I am going to share with you some of my favorite quinoa recipes that I usually love to serve someone who is eating quinoa for the first time. The first recipe is my quinoa salad recipe in my cookbook, Healthier Steps 125 Gluten-Free Vegan Recipes.
The second recipe Quinoa Broccoli Recipe, I first shared September 2, 2015. I decided to take new photos and include nutritional analysis. It is another favorite, which is always a winner for my guests.
Quinoa is steamed to perfection, with flavorful Skillet Broccoli seasoned with onion, garlic, ginger and curry powder. Perfect recipe to use leftover broccoli.
Seriously though, every single time I make a new recipe with quinoa, I’m convinced that its the best way to prepare it.
You also have to try my Southwestern Quinoa Bake. I have been cooking less brown rice lately and more quinoa in the dishes that I normally use brown rice. Its cooks way faster and it is full of nutrients.
Quinoa is so easy to prepare, I love the fact that quinoa is a complete protein and it is not a true grain but a seed. It is naturally gluten-free, cooks in about 15 minutes. See How To Prepare Quinoa.
Its high in fiber, iron, calcium and it is a good source of magnesium, copper, manganese, and lysine. Quinoa Broccoli can be served as a side without the tofu or as a main dish with added Baked Tofu Nuggets taking this dish to another level or you can add chickpeas. For this recipe, I added curry powder for extra flavor and its anti-inflammatory property.
Other Flavorful Quinoa Recipes To Try:
If you make this recipe, snap a photo and hashtag #healthierstep — we love to see your recipes on Instagram, Facebook & Twitter!
Thai Veggie Quinoa Bowl Recipe Thai veggie quinoa bowl recipe, second, short travel recap first. Today’s post is coming to you from the Split airport in Croatia. In a few hours D and I are flying to Iceland, the last country on our whirlwind 21 month backpacking trip. Finishing our trip with country number 30 (or 32 if you officially count both Liechtenstein and Scotland as countries). Iceland was never on the list but it just so happened that the cheapest flights back to Boston had a stop over in Reykjavik and so I extended a several hour layover to a week long last hoorah. Iceland Air certainly lures you in with the cheap flights and no added fee extra stay, but I’m sure once we touch down we’ll be slapped in the face with absurdly outrageously expensive prices for just about everything imaginable. Lonely Planet has already scared me by saying that groceries in Iceland are 3 times higher than those in the US, Australia and Europe (hopefully not combined). We’ll deal with that later though. Right now I’m excited , no ecstatic, over the moon if you will. We are going on a PUFFIN watching tour tomorrow! Puffins! Simply the most magical, adorable, creatures that have ever graced this Earth. You know that fluffy friendly curious looking bird on that Puffins cereal box? Well we’ll be seeing them in person in just under 24 hours! On a side note if you haven’t tried the Puffins cereal – I highly recommend it. One of my college roommates introduced me to it and it was pretty much all I ate for breakfast my entire sophomore year in college. This has long been a dream of Dave’s and we missed the chance to see them while we were in Scotland but I was pleasantly surprised to find out that Reykjavik has hour long boat excursions to nearby islands where the puffins will be. We. can. not. wait. SO excited! Dreams are about to come true around here. While I can’t deny that I’m more excited about tomorrow’s tour than quinoa at the moment, I do love this Thai veggie quinoa bowl recipe almost as much as I love puffins so time for you to get excited! This Thai veggie quinoa bowl recipe is packed with protein and healthy veggies with a sharp and tangy dressing. Minimal clean up, full of flavors and good for you. And ready in 30 minutes. I love the fluffiness of quinoa and the loud crunch of the veggies in this recipe. Carrots, broccoli, cilantro, green onions and red onions give this recipe that light summer freshness we all need in the hot weather. The dressing is a simple mix of lime, sesame oil and seeds, tamari, rice vinegar, garlic and ginger. Yum yum yum. Yes yes yes, always to Asian flavors. Tell me you don’t love the smell of sesame oil and I won’t believe you. It is downright one of my favorite foodie scents. Hmm, can’t get enough of it. Same story for you? For a light summer one bowl meal you can’t go wrong with this vegan and gluten-free Thai veggie quinoa bowl recipe. And since we’re on the topic of crunchy feel good meals another one of my favorite recipes that instantly comes to mind – my raw vegan collard wraps! Same level of crunch and awesome healthy flavors just packaged slightly differently! And since now my mind has wandered off to all my other favorite Asian infused recipes I must recommend you try my: Asian Noodle Salad with Cucumbers and Ginger Almond Dressing Vegan Asian Stir Fry with Baby Corn and Bamboo Shoots Noodles Vegan Asian Noodles with Carrots and Tahini Sauce Vegan Asian Salad with Ginger Carrot Sesame Dressing Vegan Thai Morning Glory Vegetable Stir Fry Morning Glory Recipe Stir Fry And now that I’ve gotten that off my chest my mind can wander back to… PUFFINS! So what are you waiting for? Time to hop into the kitchen to make this Thai veggie quinoa bowl recipe! Note: If you’re specifically looking for more vegan salads check out my: How to make a Sweet Potato Buddha Bowl
- Roast the Sweet Potatoes. Toss small diced sweet potatoes with olive oil, minced garlic, fresh rosemary, cinnamon, salt and pepper. Spread in an even layer on a baking sheet. Place in a 425°F preheated oven for 15 to 20 minutes.
- Quick Tip: Place the sweet potatoes on a sheet of foil on the baking sheet for easy clean-up!
- 1 cup (uncooked) quinoa
- 3-4 cups broccoli florets
- 2 tablespoons extra light olive oil
- 2 cups sliced purple cabbage
- 1-2 carrots, julienned
- 5 ounces baby spinach
- 1/2 cup chopped (lightly salted) roasted peanuts
- 1/3 cup sliced green onions
- 2 tablespoons sesame seeds
- 1 teaspoon grated fresh ginger (or ginger paste)
- 2-3 teaspoons chili paste (Sambal Oelek)
- 4 teaspoons low-sodium tamari (or low-sodium soy sauce)
- 3 tablespoons toasted (dark) sesame oil
- 3 tablespoons rice vinegar
- 2 to 3 tablespoon tahini
- kosher salt, to taste (about 1/2 teaspoon)
How To Make
The ingredients for this Asian portobello mushroom bowl are pretty basic. The mushrooms are roasted in a 3 ingredient sauce alongside the bell peppers in the oven for about 20 minutes.
After the 20 minutes is up, the mushroom is so tender and meaty and takes on that umami flavor that is soooo deliciously good.
Deliciously good? Is that grammatically correct?
Anyways, after you roast the bell peppers with the mushroom caps. You pile on all the textures from crunchy cashews and green onions to tender broccoli florets.
The easiest way to prepare the broccoli florets is to steam them. I like buying the steamable bags from the frozen department and popping them in the microwave.
If you can't find the frozen steamable kind, feel free to steam your own broccoli in the microwave by placing it in a large bowl with a little water and a paper towel over top.
Easy Broccoli and Chicken with Peanut Sauce
This Broccoli and Chicken with Peanut Sauce tastes incredible served over quinoa or brown rice.
- Author:Healthy Happy Mama
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Total Time: 30 minutes
- Yield: 4 1 x
- Category: main meal
- Cuisine: Asian
1/2 cup natural peanut butter
1/4 cup coconut aminos, low-sodium tamari, or reduced-sodium soy sauce
1 tablespoon apple cider vinegar
1 tablespoon toasted sesame seed oil
1/2 inch fresh ginger, peeled and chopped
2 tablespoons coconut oil (or fat of choice), divided
2 boneless, skinless chicken breasts, cubed
3 bunches of broccoli, cut into small florets (about 6 cups florets)
To make your peanut sauce, blend the first 8 ingredients until smooth. (If you don’t have a blender, mince the ginger and garlic and then whisk all of the ingredients together very well.) Set aside.
Melt the coconut oil over medium heat in a large skillet. Add the chicken cubes and sprinkle with a small amount of salt and pepper. Cook until browned on the outside and no longer pink in the center, about 5-10 minutes. (Time depends on how small you cubed your chicken. If you need them to cook faster, make them smaller. Mine were ready in 8 minutes.)
Removed the cooked chicken from the pan and cover it to keep it warm. Turn the heat up just a bit and add the remaining 1 tablespoon of coconut oil to the pan.
When it melts, add the broccoli and sprinkle it with a little bit of salt and pepper. Toss the broccoli to coat it in the coconut oil and then add a few tablespoons of water.
Cook until the broccoli is bright green and crisp tender, about 4-5 minutes.