High Protein and Vegetarian

by Deborah English — January 9, 2008

Most plant-based foods must be combined with another to transform your meal into a complete protein source. However, quinoa is one exception to the rule. Quinoa contains all five essential amino acids, making it a healthful, high-fiber, and power-packed protein food. What a bonus that quinoa is absolutely delicious! I love its bouncy texture and, for me, it has the same "comfort" value of rice or pasta without the fat-attracting, high-carbohydrate content.

Here is a favorite Quinoa stew based on a recipe from The Detox Cookbook.

Quinoa and Vegetable Stew
(Serves 2)

1oz (25g) brazil nuts, broken in half
4½ oz (125g) quinoa
½ pint (300ml) vegetable stock
1Tbps extra-virgin olive oil
1 onion, chopped
2tsp ground cumin
2tsp ground coriander
1 red chili, seeded and finely chopped
1 celery stalk, finely chopped
1 carrot, sliced
1 sweet potato, peeled and diced
1 red pepper, seeded and cut into strips
1Tbps water
14oz (400g) can chopped tomatoes
1tsp dried oregano
Sea salt, to taste

1. Roast brazil nuts for 5 to 10 minutes until golden, and set aside.
2. Place the quinoa and vegetable stock in a pan, bring to boil, then turn heat down, and let simmer for 10 to 15 minutes until tender and the water has absorbed. Set aside.
3. Meanwhile, in the oil, gently fry the onion, cumin, coriander, and chili in a pan until the onion is soft and has become almost translucent. You might have to add a little bit of water to keep it moist.
4. Add the celery, carrot, sweet potato, and red pepper to the pan. Stir in the water, then cover the pan and sweat for about 10 minutes.
5. Add the tomatoes, oregano, and sea salt, cover and simmer for about 10 minutes until the stew has thickened. If you want the sauce to reduce further, take the lid from the pan and letter simmer for a few more minutes.
6. Add the nuts and quinoa, stir and heat through.
7. Serve, eat, enjoy.