Vegetarian Garlic Quinoa

A house favourite that easily keeps in the fridge for a few days, this recipe is simple, quick to prepare and full of flavour!

Garlic, aside from tasting amazing, has several health benefits. It is an anti viral, anti biotic and anti inflammatory thanks to its sulphurous compound, allicin which incidentally is also responsible for the distinctive smell.

A single ounce (28 grams) serving of garlic contains:

  • Manganese: 23% of the RDA.
  • Vitamin B6: 17% of the RDA.
  • Vitamin C: 15% of the RDA.
  • Selenium: 6% of the RDA.
  • Notable quantities of calcium, Copper, Potassium, Phosphorus, Iron and Vitamin B1.
    (Source)

Quinoa

Apart from being incredibly versatile and tasty the high quantity of nutrients found in Quinoa has been resulted in its status as a ‘superfood’. Such nutrients include phosphorus, potassium, calcium, iron, B-vitamins, magnesium and vitamin E.

Quinoa is gluten free and a quarter of a cup contains only 160 calories and 2.5 grams of fat.  It also contains 27 grams of carbohydrates (3 grams of which is fibre) and 6 grams of protein.

“About 25% of quinoa’s fatty acids come in the form of oleic acid, a heart-healthy monounsaturated fat, and about 8% comes in the form of alpha-linolenic acid (ALA), the omega-3 fatty acid most commonly found in plants.” (Melinda Lund, M.S, R.D)

(Source)

Ingredients:

Quinoa
Kale
Broccoli
Carrot
Onion/  red onionGarlic
Butter/ olive oil
Quorn chicken pieces
Mixed Herbs

Cook, drain and set the quinoa to one side. While the quinoa is cooking cook the quorn chicken pieces.  While these are cooking prepare the kale, brocolli, carrot and onions. Once all vegetables are cooked mix them with the quinoa and chicken and keep over a low heat.

Finely chop the garlic, and mix into butter or olive oil. Then mix into the vegetables on a low heat until everything is thoroughly coated and warm, then serve.

The garlic is added last in order to heat it for the least amount of time possible (or as uncooked as your taste buds can stand, as some of the benefits of garlic are lost through heating).

Have you tried this recipe? Let me know what you think on Twitter @AntoniaJames93

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