This light and lovely dish is a summertime must! Quinoa is a delicate whole grain that is quick and easy to prepare, yet one of the highest in nutritional value. This ancient grain is one of the only complete protein plant sources and also is rich in such vital nutrients as manganese, phosphorus, copper, magnesium, fiber, folate and zinc. Eaten with a rainbow of fresh summertime veggies, you will gladly enjoy the anti-aging, anti-cancerous, anti-inflammatory benefits this delicious dish offers.
Here is a basic recipe to follow. Get adventurous and play around with different veggies, oils and spices to best fit your desires. If you are an omnivore, try adding chicken, scrambled eggs, beef or shrimp to increase the protein content even further. Of course adding almonds, walnuts, sunflower seeds or pumpkin seeds can be quite a treat as well!
- Tridoshic: balances Vata, Pitta, and Kapha
- Serving size: 4 servings
- Vegetarian and Vegan
- Gluten Free
- Prep time: 10 minutes
- Cook time: 30 minutes
- 1.5 cups white quinoa, uncooked
- 2-4 Tbsp coconut oil
- 1 carrot, sliced
- 1 zucchini, chopped
- 1 yellow squash, chopped
- 3-5 crimini mushrooms, sliced
- ½ red bell pepper, chopped
- 2 green onions, chopped
- ½ cup of raw, unsalted cashew pieces
- Juice from 1 lime
- 1/4 cup chopped cilantro leaves
- 1 inch cube fresh ginger, finely grated
- 2 Tbsp shredded coconut (plus extra for garnish)
- ¼ tsp turmeric (powder or freshly grated)
- ¼ tsp whole cumin seeds
- ¼ tsp brown mustard seeds (omit for Pitta types)
- Black pepper, freshly ground to taste (use sparingly for Pitta types)
- Salt to taste
- Braggs or tamari soy sauce to taste (use sparingly for Pitta types)
1. In a medium sauce pan, boil 3 cups of water. Once boiling, add the 1.5 cups of dry quinoa, 1 Tbsp coconut oil and 1/4 tsp salt. Cover and reduce the heat to a low-medium setting. Cook for 20 minutes stirring occasionally.
2. Turn off the heat but keep the pan on the hot burner, keeping it covered to allow the quinoa to soak up any remaining liquid and become plump, moist, and fluffy.
3. While the quinoa is cooking you can begin to prepare the veggies. First chop up the carrot, zucchini, yellow squash, mushrooms, and bell pepper.
4. Next, place 1-2 Tbsp of coconut oil in a large sauté pan over medium heat. Once hot, add the cumin seeds, mustard seeds and cashew pieces and stir frequently until the seeds begin to pop (about 2 minutes). Add the chopped veggies and stir around until they are all evenly coated with oil. Reduce the heat slightly to low and sauté (uncovered) for about 5-7 minutes, stirring occasionally. Once you reach your desired state of sauté, cover and remove from heat.
5. Once the quinoa and the veggies are fully prepared, add the cooked quinoa to the sautéed veggies and stir until everything is mixed evenly. If your sauté pan is not large enough, you can transfer these ingredients into a large mixing bowl.
6. Chop up the green onion and the cilantro, and sprinkle along with the grated ginger, turmeric, and coconut onto the stir fry. Squeeze the lime juice evenly onto the dish. Add the salt, freshly ground black pepper, and soy sauce to taste.
7. Once all the remaining ingredients have been added, evenly mix up the dish one last time and serve. Each bowl can be garnished with additional coconut, cilantro, lime juice, salt, pepper, or soy sauce as needed.
8. Sit, share, and enjoy in good company!
- Any nut or seed such as almonds, walnuts, pumpkin seed or sunflower seeds
- Avocado, cubed
- Chicken breast, cubed
- Scrambled eggs
- Beef sirloin, cubed