Mediterranean Quinoa Bowl

I love this meal! It’s so easy to make and so nutritious. It’s great to make on a busy night. There are so many ways to create quinoa bowls and this one is my husband’s favorite. If you’ve never made a quinoa bowl, I encourage you to start today. I cannot emphasize how easy they are to make not to mention all of the amazing benefits the key ingredients have. The key ingredients in this bowl are the following:

Quinoa: Quinoa is a gluten-free grain that is high in protein. It is one of the few plant foods that contain all nine essential amino acids. Quinoa is also high in fiber, magnesium, B vitamins, iron, potassium, calcium, phosphorus, vitamin E and antioxidants.

Organic Tofu: Organic tofu is a great source of protein and also contains all nine essential amino acids. Organic tofu contains iron,  calcium, manganese, selenium and phosphorus, magnesium, copper, zinc and vitamin B1. Make sure to only consume organic tofu when eating tofu.

Asparagus: Asparagus is packed with vitamins A, C, E, K, and B6, as well. It also contains minerals like folate, iron, copper, calcium, protein, and fiber.

Spinach: Spinach is an excellent source of vitamins K, A, and C. It is also a good source of folate, manganese, magnesium, iron and vitamin B2. 

Artichokes: Artichokes may help lower 'Bad' LDL Cholesterol and increase 'Good' HDL Cholesterol. They may also help regulate blood pressure as well as may improve liver health, digestive health, ease symptoms of irritable bowel syndrome, and may lower blood sugar.

14.png

Ingredients:·     

  • 1 cup quinoa

  • 8.5 oz sun-dried tomatoes in oil, julienne

  • 1 bunch asparagus

  • 6.5 oz marinated artichokes

  • 1/2 cup cherry tomatoes cut in half

  • 1 cup spinach

  • 8 oz extra firm tofu

  • 1 tablespoon Bragg’s aminos

  • 1/4 teaspoon turmeric

  • 1/4 teaspoon paprika

  • 1/4 teaspoon garlic powder

  • 1/4 teaspoon onion powder

  • pepper to taste

  • 1 teaspoon salt

  • extra virgin olive oil

  • avocado oil

Method:

  1. Add 1 teaspoon of olive oil to a saucepan on medium to high heat. Add quinoa and allow to toast for about 2 minutes. Add 2 cups of filtered water and salt, and bring to a boil. Bring down to the boil to low heat and allow to cook for about 20 minutes.

  2. Wash asparagus, chop and toss ends, chop asparagus in two-inch pieces.

  3. Add chopped asparagus to the pan with oil from sun-dried tomatoes, sun-dried tomatoes, cherry tomatoes, and artichokes. Cook until asparagus is bright green on medium to high heat. Turn off heat and then add in spinach. Mix a little and let it sit.

  4. Cube tofu, and in a bowl mix with Bragg’s aminos, turmeric, paprika, garlic powder, onion powder and pepper to taste.

  5. Place cubed tofu in a frying pan with avocado oil. Cook on high heat until a crust begins to form around tofu.

  6. In a bowl add some quinoa, asparagus salad, and grilled tofu for a delicious, easy dinner.

Vegetarian EntreesMirley R. Graf