basic quinoa medley
a complete delicious & nutritious 1 pan meal in 20 mins
serves 2-3
200g quinoa – rinsed well
400g vegetables - green beans, sliced courgette, broccoli florets, sliced pepper, mange tout, peas etc
knob butter
1 cl. garlic - crushed
1/2 tsp finely chopped fresh ginger
1 tsp gr coriander
100g extra protein of choice - nuts, seeds, beans, avocado or cooked chopped fish/meat/egg/halloumi etc
12 baby tomatoes
tamari soya sauce, rice vinegar & black pepper to taste
basil or rocket to garnish
extra virgin olive oil
1. Place the quinoa in a heavy wide base pan with a fitted lid & add water to 1 inch above the quinoa. Placing on the lid bring to the boil then reduce heat & simmer on low for 15 mins.
2. After 5 mins of simmering add the vegetables, replace the lid & simmer for a further 10 mins. Check after 5 mins & add a little water if its getting too dry (shouldn't do if lid fits well & heat is on low)
3. After 15 mins the quinoa should have absorbed all the water & be perfectly cooked along with the veggies - this may take a few times to perfect depending on your cooker & pan - if necessary drain off any excess water from the pan.
4. With a wooden spoon push the quinoa & veg over to create a clear space at the side of the pan placing that part over the heat & adding the garlic & ginger & butter to cook for 2 mins - add the coriander to this after 1 min.
5. Add your protein & the toms to the pan & season well with the tamari, black pepper & rice vinegar - all great for digestion!
5. Mix well & place fully back on the heat with a lid to warm through for 2-3 mins.
6. Serve onto plates or a serving dish, garnish with basil or rocket & drizzle with olive oil
All ingredients can be varied - vegetables needing more or less cooking time can be added accordingly to the pan.
serves 2-3
200g quinoa – rinsed well
400g vegetables - green beans, sliced courgette, broccoli florets, sliced pepper, mange tout, peas etc
knob butter
1 cl. garlic - crushed
1/2 tsp finely chopped fresh ginger
1 tsp gr coriander
100g extra protein of choice - nuts, seeds, beans, avocado or cooked chopped fish/meat/egg/halloumi etc
12 baby tomatoes
tamari soya sauce, rice vinegar & black pepper to taste
basil or rocket to garnish
extra virgin olive oil
1. Place the quinoa in a heavy wide base pan with a fitted lid & add water to 1 inch above the quinoa. Placing on the lid bring to the boil then reduce heat & simmer on low for 15 mins.
2. After 5 mins of simmering add the vegetables, replace the lid & simmer for a further 10 mins. Check after 5 mins & add a little water if its getting too dry (shouldn't do if lid fits well & heat is on low)
3. After 15 mins the quinoa should have absorbed all the water & be perfectly cooked along with the veggies - this may take a few times to perfect depending on your cooker & pan - if necessary drain off any excess water from the pan.
4. With a wooden spoon push the quinoa & veg over to create a clear space at the side of the pan placing that part over the heat & adding the garlic & ginger & butter to cook for 2 mins - add the coriander to this after 1 min.
5. Add your protein & the toms to the pan & season well with the tamari, black pepper & rice vinegar - all great for digestion!
5. Mix well & place fully back on the heat with a lid to warm through for 2-3 mins.
6. Serve onto plates or a serving dish, garnish with basil or rocket & drizzle with olive oil
All ingredients can be varied - vegetables needing more or less cooking time can be added accordingly to the pan.
