Monday, January 13, 2014

Quinoa with Steamed Kale, Broccoli, and Carrots

This recipe is simple, super tasty, and you can make it quickly. It's hearty, yet it's light enough so that you don't feel heavy after eating your meal. And the best thing about this recipe is that it's incredibly healthy. Let's just talk a little bit about the benefits of what's in this dish:

First, we have quinoa which most people know is a complete protein on its own. This means that it contains nine of the essential amino acids our body needs. Quinoa is also rich in fiber, iron, magnesium, and riboflavin or vitamin B2. On top of all that it contains the antioxidant manganese. 

Next, let's talk about how wonderful kale is. Kale contains many antioxidants which aid our body in preventing various cancers. It also contains vitamins such as vitamin A, vitamin C, and nearly 700% of our daily intake of vitamin K. Just like quinoa, kale is packed with iron and fiber. And if all that isn't enough, kale is an excellent natural anti-inflammatory. 

Then, we have broccoli, which is another great anti-oxidant and anti-cancer vegetable. Broccoli is also rich in fiber, vitamin K, calcium, and it even helps to alkalize our body to make it less acidic. And just like in kale, broccoli has omega 3 fatty acids which work as an anti-inflammatory.

Last, let's talk about carrots. When most people think of carrots, they think of them being good for your eyes. This is because they contain the antioxidant beta-carotene which is converted into vitamin A in your body. Vitamin A is used in the retina to help with vision. They also contain vitamin K, C, B2, calcium, and potassium. 

With all that being said, I'm sure you can see why this meal is great for our health, and an added bonus is it tastes delicious as well. 

Here are the ingredients you're going to need:

  • 1 large carrot
  • 1 small head of broccoli
  • about a cup of kale
  • 2 cups quinoa
  • 1/4 - 1/2 jar of your favorite marinara or pasta sauce (try to use one with little to no oil)
  • Cook quinoa according to the package of quinoa that you choose. 
  • While quinoa is cooking, wash and clean the kale, carrot, and broccoli.
  • Chop the kale and broccoli, and slice the carrot into small slices. 
  • Then, using a steamer inside a large pot, bring the water to a boil. 
  • Add the kale, broccoli, and carrots to the steamer and steam for the shortest amount of time to bring out the flavor and colors of the vegetables. I steamed mine for a little less that five minutes. 
  • Once the quinoa is done, add the marinara sauce. You can use as much or as little as you want. 
  • Add the vegetables to the quinoa, and you're done! Add pepper as desired. 
  • Enjoy!

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