Cheap and Easy…
It’s only a good thing when you’re talking about DINNER!
If you happened to miss my post yesterday, I discussed the many sources of plant-based protein out there. Contrary to many people’s beliefs, there are actually plenty of protein sources available to those following a vegan or vegetarian diet. Two of my personal favorite sources of protein happen to be quinoa and edamame. Not only do these taste delicious, but they also have all 9 essential amino acids that the body can obtain from diet ALONE. This recipe below is a quick, easy, and cheap way to toss together a protein source that can be eaten on its own as a meal, added as a side dish, or thrown on top of salads.
It’s so colorful, doesn’t it remind you of confetti?!
The whole recipe makes a pretty big batch, which is great because you can whip it up on the weekend and keep it in the fridge all week long. It can be eaten both hot or chilled. My favorite happens to be the chilled version, but I’ll let you be the judge!
Now you have NO EXCUSES for not getting in your protein
- 1 cup uncooked quinoa
- 2 cups low-sodium vegetable stock (you can use water, but the vegetable stock gives the quinoa a ton of flavor. I use Trader Joe’s brand)
- 1 cup canned/or frozen corn (thawed)
- 1 cup shelled edamame (thawed)
- 1 can all-natural, organic, diced tomatoes (preferably low-sodium)
- 1/2 cup all-natural, organic tomato sauce (preferably low-sodium)
- 1/2 teaspoon garlic powder
- 1/2 teaspoon onion powder
- 1/2 teaspoon ground black pepper
- 1 tablespoon nutritional yeast (optional, but it definitely gives the quinoa a yummy and nutty/cheesy flavor)
- Sprinkle of crushed red pepper (optional)
- 1 whole avocado, diced (optional– but adds a source of healthy fat plus some extra protein)
- Heat the quinoa and vegetable stock in a pot on high until it comes to a full boil.
- Reduce the quinoa to medium heat and cover 10-15 minutes until liquid evaporates. Fluff with a fork.
- Transfer the quinoa to a large bowl (If making the “cold version,” cool quinoa for an hour in refrigerator and then follow the rest of the steps. If making the warm version, continue with the rest of the steps now).
- Add in the corn, edamame, can of tomatoes, and 1/2 cup of tomato sauce. Mix well.
- Mix in the spices and nutritional yeast.
- Gently fold in the ripe avocado (be careful not to mush it!).
Pretty easy, huh?