Packed with nutrition and a garlicky cheese flavor, this vegetarian recipe will even please carnivores. Questions/Comments? Email Sari Greaves, RDN: firstname.lastname@example.org
1/2 cup uncooked quinoa
2 teaspoons vegetable oil
1 head baby bok choy, chopped
Handful washed kale leaves, stems removed
1 cup portabella mushrooms, chopped
1 (15.5 oz) can cannellini beans, drained and rinsed
3/4 teaspoon garlic powder
3/4 teaspoon coriander
1/4 cup nutritional yeast* or 1/4 cup shredded reduced-fat cheese
black pepper to taste
1. Cook quinoa according to package directions.
2. In a large wok or pan, add the oil, bok choy, kale, mushrooms, beans, garlic powder, and coriander. Saute over medium heat for several minutes, or until kale is wilted and the mushrooms and bok choy are softened.
3. Add the cooked quinoa and nutritional yeast into the wok and stir. Add black pepper to taste.
Serves 6 as a side dish.
Serving size: 3/4 cup: 165 calories, 10 grams protein
Adapted from Food & Nutrition Magazine, July/August 2013
*Nutritional yeast doesn't taste like yeast (you know, that strong, beer-like flavor). It comes in both powdered and flaked forms, and tastes nutty, cheesy and delightfully creamy. Many vegans use it as a cheese flavoring substitute, adding it to gravies, sauces, and mac n' cheese dishes. Vegetarians also take advantage of its great nutritional profile. At 60 calories per 2 Tbsp., nutritional yeast is an excellent source of protein, containing essential amino acids; it's full of vitamins, especially B-complex vitamins. You can find nutritional yeast in most grocery or health food stores, but if it's not available in your area, there are great online sources: Bob's Red Mill or KAL-Yeast Flakes.
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