Category: Healthy recipes

If someone asked me to put together a group of the healthiest recipes, this Quinoa Veggie Bowl would be one of the first to make the cut. This plant-based bowl is packed with a fantastic set of nourishing ingredients. You have your fiber-rich whole grain quinoa, fresh garlic, and antioxidant-rich dark leafy greens as well as other healthy vegetables. The avocado oil adds some healthy fats as well. And the flavor…seriously, you will want seconds…that is, if the fiber and plant-based protein doesn’t leave you feeling too full and satisfied after your first plate. Let’s dive in more…

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The Health Benefits of This Quinoa Veggie Bowl

It’s Plant-Based

Have you ever heard of the Blue Zones? These are areas in the world where people are living longer lives free from chronic disease. These areas are different in many ways (different cultures, foods, customs, and geographical locations); yet, all of these areas have one huge similarity. Their diets are 90-100% plant-based. Although our diets don’t have to be completely plant-based, making your diet more plant-based may have a significant impact on your health.

It’s Packed with Filling Fiber

The whole grain quinoa and variety of vegetables provide around 5.8 grams of fiber. Fiber helps with weight maintenance and weight loss, because fiber is super filling. Fiber also promotes digestive health and reduces your risk of cancer and chronic diseases like Type 2 Diabetes and Heart Disease.

It Contains Plant-Based Protein

You don’t have to eat meat to get adequate protein in your diet. This Quinoa Veggie Bowl has 11.4 grams of protein per serving. Protein promotes satiety, and like fiber, eating protein at every meal helps with weight loss and weight maintenance.

It’s High in Antioxidants

I packed this recipe with vegetables for a reason. I wanted to load it with antioxidants. And thanks to not only the vegetable, but also the quinoa, this recipe surpasses my antioxidant goals. I can not say enough about the benefits of antioxidants. Antioxidants promote gut health, support the immune system, and reduce the risk of depression, anxiety, cancer, Alzheimer’s disease, cancer, and many chronic diseases.

It’s Low in Calories

Because vegetables are stars in this recipe, this Quinoa Veggie Bowl happens to be low in calories. This meal is a good choice for someone who enjoys eating larger portions. Of course, you may not be able to eat as much as you initially thought, thanks to the protein and fiber.

Notes on The Recipe

This recipe makes about 7 cups and takes about 40 minutes to make. I like to wash and chop all of my vegetables before I start cooking. You will also want to remove the edamame from the pod after you sauté them and before you eat them. You can find a variety of great quinoa options out there, but I like to use the BetterBody Foods Organic Quinoa.

Now that we have gotten the important notes out of the way, we can get to the recipe. The Quinoa Veggie Bowl directions are on the recipe card below. You can also watch the recipe being made in the video link below.

How to Make A Quinoa Veggie Bowl

Serving: 1 Cup

Serving Size: 7

Ingredients

• 1 cup quinoa
• 1 cup vegetable broth
• 1 cup water
• 1/2 teaspoon salt
• 1/2 teaspoon pepper
• 1/2 cup avocado oil
• 2 cups Brussel Sprout Halves
• 2 cups mushrooms washed and sliced
• 2 cups kale washed and broken up
• 1 cup onion chopped
• 1 cup edamame remove from pod before eating
• 3 cloves garlic
• 1 teaspoon Worcestershire sauce
• 1 teaspoon soy sauce, low sodium

INSTRUCTIONS 

1. Pour vegetable broth, water, 1/4 teaspoon of pepper, and 1/4 teaspoon of salt into a large sauce pan and heat to a boil.
2. When the liquid reaches a boil, reduce to low heat and cover. Let the quinoa simmer on low heat for 12 minutes.
3. Remove the quinoa from heat and let it stand covered for about 15 minutes. Set aside.
4. With hot water, thoroughly wash the Brussel Spouts in a colander for about 1 minute. 
5. Cut the bottom ends off of the Brussel Sprouts; then, cut each in half.
6. Heat 1/4 cup of avocado oil in a medium skillet on medium-high heat for about 1 minute.
7. Place the Brussel Sprouts face down in the skillet for about 1 minute, then flip each Brussel Sprout. Cook the other side on medium-high heat for another minute.
8. Sprinkle 1/4 teaspoon of salt, 1/4 teaspoon of black pepper, and 1 teaspoon of Montreal Steak Seasoning onto the Brussel Sprouts and stir the Brussel Sprouts over medium heat for about 1 minute.
9. Heat 1/4 cup of avocado oil in a medium skillet on medium-high heat for about 1 minute.
10. Place the mushrooms, kale, onion, and edamame in the skillet on medium-high heat. Sprinkle with 1/4 teaspoon of salt, 1 teaspoon of Montreal Steak Seasoning, and 3 cloves of fresh garlic, minced. Stir continuously for about 4 minutes.
11. Pour 1 teaspoon of Worcestershire and 1 teaspoon of low salt soy sauce over the vegetables. Stir in thoroughly and remove the vegetables from heat.
12. Combine the quinoa, vegetables, and Brussel Sprouts. Remove the edamame from the pods before eating the quinoa bowl.

How to Make The Quinoa Veggie Bowl: Video Demo

Quinoa Veggie Bowl Nutrition Facts

Serving Size: 1 cup

• Calories: 203
• Total Fat: 6.4 g
• Sat. Fat: 1 g
• Cholesterol: 0 mg
• Sodium: 301 mg
• Total Carbohydrates: 27.7 g
• Dietary Fiber: 5.8 g
• Total Sugar: 1.7 g
• Protein: 11.4 g 
• Vitamin D: 72 mcg
• Calcium: 128 mg
• Iron: 4 mg
• Potassium: 730 mg

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