fab. vegan recipe of the day: ‘Quinoa with veggies, cashews and sun-dried tomatoes’

Posted on October 23, 2012

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Today (23rd October), a fab. vegan recipe was posted on the One Green Planet web-site titled ‘Quinoa with veggies, cashews and sun-dried tomatoes’, written by Lera Krasovskaya in Amsterdam, Holland.

‘… Quinoa is technically not a cereal, but a grain-like crop with nutritious seeds. Quinoa is a chenopod, and so is closely related to species such as spinach and chard. It is believed quinoa was held to be sacred by the Incas who referred to it as ‘chisaya mama’ or ‘mother of all grains’.

The nutritional composition of quinoa is similar to that of common cereals, but excels in the content of phosphorus, potassium and magnesium, as well as manganese, iron, calcium and copper. Besides, quinoa contains essential amino acid lysine which common cereals miss. Basically, quinoa contains all the essential amino acids which makes it one of the most valuable vegan sources of protein. Quinoa is gluten-free and has the glycemic index of 53.

Ingredients (4 servings)

  • 200 g quinoa
  • 2 tbsp vegetable oil for cooking
  • 1 onion
  • 1 eggplant [aubergine]
  • 1 zucchini [courgette]
  • 1 small pumpkin
  • 8 pieces sun-dried tomatoes, chopped
  • 120 g cashew nuts
  • Fresh parsley to taste
  • Salt to taste

Preparation:

  1. Wash all the vegetables. Chop the onion. Cut the pumpkin, zucchini and eggplant in 1 cm cubes.
  2. Prepare the quinoa according to the instructions, or else cook it in salted water (ratio 1/2) for 12-14 minutes.
  3. Sauté the onion in a large, non-stick skillet for 2-3 minutes.
  4. Add the eggplant, pumpkin, zucchini, salt and cook with a lid on a medium heat during 10-12 minutes or till tender.
  5. Add the cashews, sun-dried tomatoes, parsley and quinoa. Stir well, put the heat off, let stand for a couple of minutes and serve …’

Read the recipe, view image and add your comment online at www.onegreenplanet.org/vegan-food/recipe-quinoa-with-veggies-cashews-and-sun-dried-tomatoes/

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