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Quinoa with Veggies, Cashews, and Sun-dried Tomatoes [Vegan, Gluten-Free]

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Quinoa is technically not a serial, 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.

Quinoa with Veggies, Cashews, and Sun-dried Tomatoes [Vegan, Gluten-Free]

Serves

4

Ingredients

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

Preparation

  1. Wash al 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.

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AUTHOR & RECIPE DETAILS


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Hi! I am Lera. I am a certified dietitian, an orthomolecular therapist and a freelance author. I live in the beautiful city of Amsterdam where I run my Terra & Luna practice. I help people to stay young, by which I mean maintaining for as long possible the optimal health, sharpness of mind and vigorous spirit. I absolutely love cooking! Please visit my website Terra e Luna for more recipes and blogs in the field of nutrition.


 

 

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