Monday, April 25, 2016

High Protein Veggie & Coconut Quinoa recipe

Beans, quinoa, zucchini, cauliflower, coconut curry dish


Ingredients
 

1 cup quinoa
Can of organic mixed beans (kidney beans, white beans, Garbanzo beans)

1 can coconut milk
1 can organic corn

Veggie Broth
1 large red onion
1-2 tomatoes
½ head of Cauliflower
2 small zucchini
1 Tbsp Coconut oil
Garlic/ginger
1 tsp Cumin seeds
1 tsp Black mustard seeds
1 tsp Cumin powder
1 tsp Coriander powder
½ tsp Madras curry powder
½ tsp Himalayan salt
Cilantro
Pecans 
Sriracha 

*Note - When taking directions photo I was out of the bean mix so used a can of kidney beans. I was also out of cilantro (which I consider an essential
 

Directions

Cook quinoa in a small pan.  Add twice as much water or veggie broth to cook the quinoa. Heat it up on high until it boils, then reduce heat to a simmer and cover for 15 minutes. After 15 minutes turn off heat and keep lid on, it will absorb all remaining liquid. If it seems to dry out before the white dot disappears on the quinoa seeds add a little more water during cooking time.

Heat coconut oil in pan with freshly crushed cumin seeds, black mustard seeds and garlic/ginger.  Add in finely chopped red onion. Cook on medium high heat for a few minutes. When the onions seem to dry out on the pan add the finely cup up tomato and stir in for a couple of minutes. Blend in all the spices well, then add chopped up cauliflower and zucchini. Stir well. When coated and cooked for a few minutes add the can of coconut milk and about a cup of veggie broth on high heat until it boils, then turn down to medium high. Stir and simmer for about 8 minutes, or until veggies are soft to your liking, do not overcook. Turn off heat.  Add chopped up cilantro, cooked quinoa and rinsed canned beans. The heat is enough to heat up the beans, as they’re already cooked if you use canned beans. Let it sit for a few minutes covered.  It’s ready to eat! It’s delicious as a thick dish or with more liquid as a very chunky stew. I like my food spicy so a squeeze of Sriracha sauce perfects the dish for me. Break up some pecans and garnish. 

All ingredients, veggie broth not in photo
Cooking quinoa

Heat coconut oil with green chili, crushed cumin and black mustard seeds
Add in onion and saute for a few minutes
Then add in tomatoes and mix well for a couple of minutes
Add in all spices
Cook until well mixed
Add in Cauliflower and Zucchini
Mix in the can of coconut milk until well blended
Then mix in Vegetable broth
Add as much veggie broth to cover vegetables and cover to let simmer until veggies and tender but not too soft
Quinoa should be ready at this point
Add in beans and corn with the liquid and mix in well
Turn off heat after one minutes
Add in the cooked Quinoa and mix in
Add sriracha and chopped up pecans on top...ready to eat!
(from previous batch other than ingredient photos)
Delicious with chopped up pecans - I added more veggie broth to this portion, don't add more moisture if you prefer it more chunky (from previous batch other than ingredient photos)



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