Vegetarian Recipe: Fruit and Bean Quinoa

TYPE: Lunch, Dinner            PREP TIME: < 30 mins

Goodies Needed

• Quinoa (preferably organic, such as Eden Organic Quinoa )
• Apples (organic)
• Bananas (organic)
• Baby or Regular Carrots (organic)
• Black Eyed Peas (pre-cooked from dry, not canned)
• Lingonberry Jam (optional)

* Quantities depend on number of people you are serving and portion sizes

Eden Quinoa, Organic Imported, Andean, 16-Ounce Pouch (Pack of 6)
Price:—

Black Eyed Peas, 1 lb.
Price:—

Roland Lingonberries, 14 oz
Price:—

Preparation Steps

• Prepare quinoa as instructed on package (total cooking time for Eden Organic Quinoa takes about 15 minutes)
• Have the beans pre-soaked and pre-cooked, or else meal will take a bit longer to prepare
• Rinse, core and cut up the apple(s) into wedges
• Peel the banana(s) and cut up into slices
• Rinse the baby carrots, cut up if regular carrots
• Once the quinoa is cooked, arrange the fruit and carrots on the plate with the quinoa and top with some black eyed peas or beans of your choice
• Top with some lingonberry jam for a unique flavor if desired
• This is a high protein vegetarian meal as it supplies you with a complete serving of protein from the quinoa and has the added protein of beans
• The Lingonberry has many nutritional benefits, but will not suit everyone’s taste buds as it is a little citrusy and bitter (the cheapest version, but not necessarily the lowest in sugar can be found in any IKEA)
• Enjoy and come back and let me know how you liked it!

Meal Nutritional Benefits

Quinoa:

• Provides a complete protein source in the form of a nutty tasting grain
• good source of (in descending order): manganese, magnesium, iron, tryptophan, copper and phosphorus
• helps reduce headaches such as migraines, enhances cardiovascular health, provides antioxidant protection such as protection against breast cancer
• helps prevent gallstones, protects against childhood asthma, lowers diabetes type 2 risk, enhances intestinal health and promotes overall good health
• for more information, visit the quinoa detailed overview from World’s Healthiest Foods

Apples:

• Excellent source of flavenoids that act as antioxidants
• good source of (in descending order): fiber and vitamin C
• enhances proper cardiovascular health, provides protection against cancers, enhance proper digestion, enhance proper blood sugar, prevent kidney stones and promote overall good health
• for more information, visit the apples detailed overview from World’s Healthiest Foods

Carrots:

• Excellent source of carotenoids
• good source of (in descending order): vitamin A, vitamin K, vitamin C, fiber, potassium, vitamin B6, manganese, molybdenum, vitamin B1, vitamin B3, phosphorus, magnesium and folate

• reduce risk for heart disease, improve vision (especially night vision), protect against cancers, help regulate blood sugar, enhance colon health and promote lung health
• for more information, visit the carrots detailed overview from World’s Healthiest Foods

Bananas:

• Is a high energy food source
• good source of (in descending order): vitamin B6, vitamin C, potassium, fiber and manganese
• offers cardiovascular protection, offers protection from ulcers, helps replenish electrolyte stores, enhances proper elimination, protects from age-related macular degeneration, helps build stronger bones and promotes kidney health,
• for more information, visit the bananas detailed overview from World’s Healthiest Foods

Peas (Black Eyed Peas):

• Excellent source of fiber
• good source of (in descending order): molybdenum, fiber, tryptophan, manganese, protein, folate, vitamin B1, potassium, and phosphorus
• stabilize blood sugars, protect against heart disease, improve digestive function, reduce risk of colon cancer and promote general good health
• for more information, visit the peas detailed overview from World’s Healthiest Foods

Lingonberry:

• Rich in antioxidants, lignans and flavonoids which fight free radicals and lower cancer risk
• good source of: fiber, vitamin C, vitamin A and magnesium

• helps decrease risk of cancers, enhance the immune system, has antimicrobial action and helps relieve urinary tact infections
• for more information, visit the lingonberry detailed overview from Zhion.com