by Marion McConnell
Use organic ingredients where possible
3/4 cup quinoa
1 tbsp extra virgin organic coconut oil
1 red onion, peeled and diced
2 inch piece of ginger, finely chopped
4-6 mushrooms, sliced (about 200g)
1/2 small cauliflower, cut into small florets
1/2 small broccoli, cut into small florets (about 150g)
1 cup frozen peas
1 bunch of kale, roughly chopped (about 150g)
1 tin organic cannellini beans, drained and rinsed
1 tbsp tamari
1 tbsp lemon juice
2 large cloves garlic, crushed*
sea salt and black pepper
1 handful of fresh coriander, chopped
Rinse quinoa and place in small saucepan with 1.5 cups water. Bring to boil, reduce heat and simmer covered for 10-15 minutes, until water is absorbed. Turn off heat and let sit covered till needed.
Heat oil in wok over medium heat. Stir fry onion, ginger and mushroom for a few minutes until softened. Add a bit of water if needed to prevent ingredients sticking to wok.
Add cauliflower, broccoli and peas and stir fry for a few minutes.
Add kale, beans, tamari and lemon juice, and cook for a couple minutes until kale starts to wilt.
Add garlic, coriander and salt and pepper to taste.
Stir through cooked quinoa and serve.
Serves 4-6.
Quinoa – pronounced ‘keen-wah’, is actually a seed that can be used in place of rice or other grains. This ancient seed is high in magnesium, B vitamins, fiber and is also a complete protein. This super seed is great for anyone who wants to boost the nutritional content of their meals! Quinoa is cooked the same as rice, with a 2:1 proportion of water to quinoa, and takes 10-15 minutes to cook.
Kale – is part of the brassica family, which is known for its high content of antioxidants and phytonutrients, particularly carotenoids which are essential for eye health. Organic kale is preferred, as organic soil provides more nutrients which means more nutrient dense plants! You could use baby spinach in place of the kale.
Tamari – is a natural fermented soy sauce and is generally gluten free. Fermentation produces good bacteria which are essential for digestive health.
*Adding garlic at the end of cooking will help retain its therapeutic antimicrobial effects, as heat destroys these properties.
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