Vegan Delish Quinoa Dish…low fat…low sodium…Full of Fibre

In keeping with my healthy eating and to keep on track with my diet, I am consuming tons of veggies. I buy an array of interesting ones to keep me motivated. This is a lunch dish that incorporates an unusual mix of vegetables, all the food groups, and umami too!

Layered Quinoa Asian Style Beans n Veggie Sauté 1 serving (multiply for more)

1 teaspoon extra virgin olive oil 1 small onion 1 large radish, diced 1/3 cup red bell pepper, diced 3 to 5 Brussels sprouts, sliced 1 large shitake mushroom, sliced 1/2 cup quinoa, cooked 2 dates, diced 1/2 cup navy beans, drained from can juice and zest of 1/4 a lime coarse kosher salt and freshly ground pepper 2 tablespoons pistachios, coarsely chopped

  1. In a non-stick pan on medium heat, add oil and sauté onion until soft and slightly caramelized.

  2. Add the radish, red bell pepper, brussels sprouts, and shitake mushroom. Season with coarse kosher salt and freshly ground pepper. Heat through; add ¼ cup water and cover. When steam comes out the sides of the pan (about 3 minutes), take off the heat.

  3. In a serving bowl, layer the quinoa with the vegetables. Add the dates.

  4. Squeeze lime juice and zest over the vegetables.

  5. Top the vegetables with the beans. Add salt and pepper to taste.

  6. Garnish with the pistachios.

Enjoy with a warm cup of Jasmine green tea!

Tip to cook one serving of quinoa: Measure 1/4 cup quinoa. Rinse with water. Add to 1/2 cup water. Bring to a boil. Then simmer on low for about 12 minutes. Shut off the heat and let sit for about 5 minutes. Fluff with fork. Your quinoa is now cooked!

Multiply amounts to make more quinoa. Freeze 1/2 cup portions in small plastic bags. Microwave when ready to eat!

#quinoa #quinoapowersalad #brusselssprouts #garbanzobeans #CanadaFoodGuide #lowfat #lowsodium #stirfry #shitakemushrooms #umami #limes #pistachios


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