This content was last updated on February 21, 2020
If you’re looking to mix up your grains, look no further than quinoa. This seed can be cooked and used in place of grains and contains all essential amino acids, making it a good source of protein. Pairing with broccoli and cauliflower gives this bowl a fresh crunch and adds vitamin C, folate and cancer protective glucosinolates. These compounds may decrease inflammation, a risk factor for cancer.
Ingredients
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- 1 Tbsp. extra-virgin olive oil, divided
- 2 cups cauliflower florets
- 2 cups broccoli florets
- 1 medium green bell pepper, sliced into strips
- 1 medium red bell pepper, sliced into strips
- 1 cup chopped onion, divided
- 3 cloves garlic, minced
- 1 Tbsp. fresh thyme, chopped medium (1 tsp. dried may be substituted)
- 1 Tbsp. fresh oregano, chopped medium (1 tsp. dried may be substituted)
- 1 cup quinoa, well rinsed and drained
- 2 cups fat free, reduced-sodium vegetable broth
- Salt and freshly ground black pepper
Makes 8 servings. Per serving: 120 calories, 3.5 g total fat (0 g saturated fat, 0 g trans fat), 0 mg cholesterol, 20 g carbohydrates, 5 g protein, 3 g dietary fiber, 53 mg sodium, 3 g sugar, 0 g added sugar.
Directions
- In skillet, heat 2 tsp. olive oil over medium-high heat. Add cauliflower, broccoli, peppers, ½ cup onion and garlic. Sauté 5 minutes until vegetables start to soften. Stir in herbs and sauté 2 minutes. Remove from stove top and set aside.
- In strainer, place quinoa and rinse thoroughly with cold water. Using your hand, swish quinoa under running water for 2 minutes to remove bitter natural coating. Drain and set aside.
- In medium saucepan, heat remaining teaspoon oil over medium-high heat. Add remaining onion. Sauté about 3 to 4 minutes. Add broth and quinoa. Increase heat to bring mixture to boil. Reduce heat to medium-low, cover, and simmer until quinoa is tender, about 20 minutes.
- Gently stir in vegetable mixture and combine well with quinoa. Season with salt and pepper to taste. Serve.
This recipe contains cancer fighting foods:
This recipe was specially crafted to support cancer prevention and survival. It adheres to AICR's Cancer Prevention Recommendations. Learn more about our recipe guidelines.
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Delicious
May 26, 2024
Most delicious veggies and quinoa I’ve ever had – added a sprinkle of parmesan too
