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posted: 8/7/2013 6:00 AM

Quinoa with Cauliflower and Broccoli

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  • Cauliflower, broccoli and quinoa combine for a filling and nutritious dish.

      Cauliflower, broccoli and quinoa combine for a filling and nutritious dish.
    American Institute for Cancer Research

 

1 tablespoon extra-virgin olive oil, divided

2 cups cauliflower florets

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2 cups broccoli florets

1 medium green bell pepper, sliced into strips

1 medium red bell pepper, sliced into strips

1 cup chopped onion, divided

3 cloves garlic, minced

1 tablespoon fresh thyme, chopped medium (or 1 teaspoon dried)

1 tablespoon fresh oregano, chopped medium (or 1 teaspoon dried)

1 cup quinoa

2 cups reduced-sodium vegetable broth

Salt and freshly ground black pepper

In skillet, heat 2 teaspoons olive oil over medium-high heat. Add cauliflower, broccoli, peppers, ˝ cup onion and garlic. Saute 5 minutes until vegetables start to soften. Stir in herbs and sauté 2 minutes. Remove from stovetop and set aside.

Place quinoa in strainer and rinse thoroughly with cold water. Using your hand, swish quinoa under running water for 2 minutes to remove bitter natural coating. Drain and set aside.

In medium saucepan, heat remaining teaspoon oil over medium-high heat. Add remaining onion. Sauté about 3 to 4 minutes. Add broth and quinoa. Increase heat to bring mixture to boil. Reduce heat to medium-low, cover, and simmer until quinoa is tender, about 20 minutes.

Gently stir in vegetable mixture and combine well with quinoa. Season with salt and pepper to taste. Serve.

Serves eight.

Nutrition values per serving: 120 calories, 3.5 g fat (0 saturated), 20 g carbohydrates, 4 g fiber, 5 g protein, 50 mg sodium.

American Institute for Cancer Research

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