By: Deborah Carson, RHN – Moncton, NB
A high-protein vegetarian dish. Serve with a side salad for an easy and complete meal!
- 1 tsp olive oil
- 1 onion, chopped
- 3 cloves garlic, peeled and chopped
- 3/4 cup uncooked quinoa, rinsed well
- 1 1/2 cups vegetable broth
- 1 tsp ground cumin
- 1/4 tsp cayenne pepper
- salt and pepper to taste
- 1 cup shredded carrots
- 2 cans (15 oz) black beans, rinsed and drained
- 1/2 cup chopped fresh cilantro
- Heat oil in a medium saucepan over medium heat. Stir in the onion and garlic, and saute until lightly browned.
- Mix quinoa into the saucepan and cover with vegetable broth. Add cumin, cayenne pepper, salt and pepper.
- Bring the mixture to a boil. Cover, reduce heat, and simmer 20 minutes,
- Stir shredded carrots into the saucepan, and continue to simmer about 5 minutes until heated through.
- Mix in black beans and cilantro.
- Great served wam or chilled.
By: Katherine Feeney, RHN – Banff, AB
A very simple and tasty salad to whip up for any occasion!
- ½ cup each chickpeas and black beans
- 1 cup chopped raw broccoli
- ½ yellow pepper
- ½ green pepper
- 2 medium carrots
- 1 small zucchinni
- 2 TBSP olive oil
- 2 TBSP pumpkin seeds
- 1 small lemon, juice of
- ¼ tsp each sea salt and turmeric
- In a large salad bowl, mix together olive oil, lemon juice, sea salt and turmeric.
- Finely chop all vegetables. Add vegetables to the bowl and mix well.
- Add beans and pumpkin seeds and toss lightly.
- Serve right away or place in the fridge to chill until ready to serve.
By: Amanda Bretthauer, RHN – Clinton, BC
“A really flavourful and colourful salad that will turn yam dislikers into yam lovers!”
- 4 cups peeled yams, cut into bite-sized pieces
- 1 onion, peeled and cut into bite-sized pieces
- 4 TBSP extra virgin olive oil
- 4 TBSP maple syrup
- sea salt and fresh pepper to taste
- ½ tsp garlic powder
- ¾ cup fresh chopped parsley
- balsamic vinegar sweetened with a little maple syrup for a dressing
- Mix first 7 ingredients together and roast at 450 F until yams and onions are browned and carmelized.
- Transfer to a bowl and let cool to room temperature.
- Toss in fresh parsley and dressing. Let set 15 minutes before serving…….even better the next day!
By: Dana Rourke, RHN – Kitchener, ON
A great, healthy alternative to a high-fat favourite!
- 2 or 3 cloves of garlic, minced
- 5 TBSP of water
- 2 TBSP almonds
- 2 TBSP Dijon mustard
- 2 TBSP tamari (gluten-free)
- 2 TBSP extra-virgin olive oil
- 1 TBSP nutritional yeast flakes
- 2 TBSP apple cider vinegar
- 1 TBSP tahini
- 1 TBSP lemon juice
- Blend all ingredients in food processor or high-powered blender and pour over lettuce.
By: Jill Ransom, RHN – Cochrane, AB
“This is my favourite recipe. I eat it first as a side with a meal or salad, then cold for breakfast.”
- 1 tsp olive oil
- 8 sundried tomatoes
- 2 minced shallots or 2 TBSP onion
- 1 clove garlic, minced
- 2 cups chicken stock
- 1 cup dry quinoa grains
- Pinch cayenne pepper
- 1 tsp sea salt
- 1 TBSP cilantro
- ground black pepper (to taste)
- Rinse quinoa well under lukewarm (approx 1 minute).
- Heat oil in saucepan. Add diced tomato, garlic and shallots/onion. Sauté 3-5 minutes until shallots are softened.
- Add stock, bring to boil.
- Stir in rinsed quinoa grains and cayenne pepper. Return to a boil.
- Reduce heat and simmer 20-25 minutes or until liquid is absorbed.
- Remove from heat, let stand 5 minutes.
- Fluff with fork, stir in any additional seasonings (note: depending on the chicken broth you use, it is equally good without the salt and pepper)