Aside from the fact that it has the coolest name ever, here's what you should know about quinoa (keen-wah). Its protein content is very high (12%–18%). Unlike wheat or rice, quinoa contains a balanced set of essential amino acids for humans, making it an unusually complete food. It's also high in fiber, magnesium, and iron. Basically, a dream food for vegans!
To make the recipe, pour one cup vegetable broth, half a cup of water and a dash of salt into a saucepan. Bring to a boil and add 3/4 uncooked quinoa. Reduce heat, cover and cook for about 12 minutes until the liquid is absorbed. Add a tablespoon and a half of chopped flat-leaf parsley, 3/4 tsp of olive oil and a dash of pepper. Remove from heat and keep warm.
In a medium skillet, heat 3/4 tsp olive oil over medium-high heat. Add 1 1/2 cups thinly sliced leek (buy two! I had to have my boyfriend run out for a second leek at 10:30 pm when I realized my first leek only yielded a cup), and saute for 6 minutes. Add 2 cups thinly sliced shiitake mushroom caps, 3/4 cup chopped red bell pepper, and two tablespoons dry white wine (check to see if the producer is vegan...) Cook for two minutes. Stir in a dash each of salt and pepper.
here's a good list of some vegan wine producers: http://tastebetter.com/features/booze/type=wine
Place one cup quinoa in each of two shallow bowls. Top each serving with 1 1/4 cups of the vegetable mixture, and 2 tablespoons chopped walnuts. Each serving is about 500 calories.
leek $1.26 plus $2.99 from my boyfriend's late night run to the corner deli
shiitake mushrooms $1.12
red pepper $2.55
The Vegan Pantry
- Vegan yogurt - Whole Soy http://www.wholesoyco.com/
- Vegan milk - Silk http://www.silksoymilk.com/
- Vegan Feta - Sunergia http://www.sunergiasoyfoods.com/
- Vegan Cheese - Galaxy Foods http://www.galaxyfoods.com/
- Vegan Eggs - Ener-G http://www.ener-g.com/
- Vegan Butter - Earth Balance http://www.earthbalance.net/product.html