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Vegetarian Quinoa Recipes
Vegetarian Quinoa Recipes
One of the greatest benefits of vegetarian cuisine and vegetarian way of life is reduced risk of heart attacks. Cholesterol levels are greatly increased by meat, especially red meat. Vegetarian diets are also low in saturated fats that are common in meat. Vegetables contain plant proteins, which are lower in cholesterol compared to animal proteins. This is why vegetarians have lower cholesterol levels. That was one of the reasons I decided to make a page about vegetarian recipes with one of my favorite grains, quinoa.
Discover great vegetarian quinoa recipes and share your favorites too.
Why use quinoa in everyday meals
The most important thing in vegetarian cooking is to make sure that you take all the necessary nutrients. Quality proteins (such as those found in animal products) are not found in plant products and the body can not synthesize itself. To avoid protein deficiency you must find appropriate and healthy protein sources.
Quinoa contains a balanced set of essential amino acids for humans. Because of it's characteristics quinoa is a complete protein source, unusual among plant foods. Quinoa is also packed with vitamins and minerals.
This makes quinoa a perfect superfood food in vegetarian diet.
Gluten-free vegan quinoa burgers with potato salad
Makes 2 large quinoa burgers.
Ingredients* 1 cup quinoa
* 1/2 cup mashed chickpeas, drained
* 1 tbsp tomato paste
* 1 tsp dried basil
* 1/2 tsp cumin
* 1 tsp dried coriander
* 1/2 tsp paprika
* 1/2 tsp garlic powder
* 1/4 tsp each salt and pepper
* 1 tsp olive oil
DirectionsBoil 2 cups of water in a medium-sized pot. Add quinoa and reduce to a simmer. Let cook until quinoa has absorbed all the water, about 20 minutes.
Meanwhile, mash the chickpeas with a fork or potato masher.
In a skillet, dry roast the spices, until fragrant, about 3 minutes.
Toss all the quinoa minus a 1/4 cup, chick peas, tomato paste and spices into a food processor. Blend as well as you can, and remove with some chunks remaining. Put the mixture in a bowl and stir in salt and pepper. Stir in the 1/4 cup of remaining quinoa. Refrigerate for 30 minutes.
In a medium skillet (or on your BBQ, if you have one), heat the oil over medium-high heat. Fry the quinoa burger patties until each side is browned.
Serve on bun or pita with baby arugula, dijon mustard and anything else your heart desires.
Mediterranean potato salad
Ingredients* 8 mini red potatoes, scrubbed and quartered
* 1/2 cup red pepper, diced
* 1/2 cup celery, diced
Dressing* 1 tbsp white wine vinegar
* 2 tbsp olive oil
* 1 tsp dijon mustard
* 1 clove garlic, minced
* 1/4 tsp salt
* Dash pepper
DirectionsIn saucepan of boiling salted water, cover and cook potatoes just until fork-tender, about 10 minutes; drain and let cool.
Meanwhile, in large bowl, whisk together vinegar, oil, mustard, garlic, salt and pepper until blended.
Add potatoes to dressing along with red pepper and celery. Gently toss to coat well.
Find more great recipes at http://hilarymakes.com
Prep Time: 15 min
Total Time: 1h
- 3/4 cup Ivory quinoa
- 3 tbsp red quinoa (you can use only one type of quinoa)
- 1 tsp cumin seeds
- 1 tsp cumin-coriander powder
- 1/2 -1 tsp red pepper flakes
- 1 onion chopped
- 2 -3 garlic minced
- 1 large carrot diced
- 1 bell pepper chopped
- 1/4 -1/2 cup frozen green peas
- 1/4 -1/2 cup toasted sliced almonds
- few sprigs of cilantro and mint for garnish
- salt to taste
- 4 -6 colored bell peppers
- Bring quinoa (both if using) and 2 cups water/vegetable stock to a boil in a pan. Simmer for 10-12 minutes until all the water is absorbed. While that's cooking, alternatively in a skillet, hear 1 tsp oil. Add cumin seeds and when they brown add the onions, garlic, carrots, bell peppers along with salt. Let it cook for 4-5 minutes or until the vegetables are cooked. You can speed up the process by closing the lid which will create steam and help it to cook faster. Add the peas along with spices and cook for another minute or two. Next add in the Cooked quinoa to the skillet and give it a mix until well blended along with chopped herbs. You can do a taste test and add more seasoning if you like.
- Meanwhile while that's cooking, bring a large pot with water to a boil. Chop the tops of 4 (or 6) bell peppers, clean out the veins/seeds and place them in the water for 1-2 minutes or until they are soft. If the bottom of the bell peppers are not level, chop a little from the bottom so that they can sit.
- Once cooked, fill the quinoa pilaf into the peppers.
- Garnish with mint leaves and toasted almonds. Serve Hot. You can reheat them in an oven too.
Black Bean-Quinoa Salad - with Basil-Lemon Dressing
- 1 1/2 cups uncooked quinoa
- 3 cups organic vegetable broth
- 1 (14-ounce) package reduced-fat firm tofu cut into 1/4-inch cubes
- 3 tablespoons olive oil divided
- 1 1/4 teaspoons salt divided
- 1 cup chopped fresh basil
- 3 tablespoons fresh lemon juice
- 2 tablespoons mustard
- 1 teaspoon sugar
- 2 teaspoons grated lemon rind
- 1/2 teaspoon freshly ground black pepper
- 3 garlic cloves minced
- 1 (10-ounce) package frozen baby lima beans
- 4 cups chopped tomato (about 3 medium)
- 1/2 cup sliced green onions
- 1/2 cup chopped carrot
- 1 (15-ounce) can black beans rinsed and drained
- Combine quinoa and vegetable broth in a saucepan; bring to a boil over medium-high heat. Cover, reduce heat, and simmer 15 minutes or until broth is absorbed and quinoa is tender. Remove from heat.
- Place tofu on several layers of paper towels; cover with additional paper towels. Let stand 5 minutes. Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add tofu; sprinkle with 1/4 teaspoon salt. SautÃ© tofu 9 minutes or until lightly browned. Remove from heat; cool completely.
- Combine remaining 2 tablespoons oil, remaining 1 teaspoon salt, basil, and next 6 ingredients (through garlic) in a large bowl; stir with a whisk until blended. Stir in quinoa.
- Cook lima beans according to package directions, omitting salt and fat. Cool completely. Add the lima beans, tofu, chopped tomato, green onions, chopped carrot, and black beans to quinoa mixture; stir gently to combine. Store, covered, in refrigerator until ready to serve.
Find the best vegetarian quinoa cookbooks
Need a rice cooker?
Vegetarian Quinoa desserts?
Making great,delicious and healthy desserts with quinoa is not a problem. Quinoa happens to have a low glycemic index compared to other whole grains and comes in about 50 calories less per serving compared to brown rice.
So besides being extremely healthy, quinoa is also good for your figure.
Fluffy Vegetarian Quinoa Pancakes
- Â½ cup whole wheat pastry flour
- Â½ c. quinoa flour (blend quinoa in a food processor)
- 1 c. almond milk
- 1 tbsp maple syrup
- 1 tsp vanilla
- 4 tsp. baking powder
- 1/8 tsp salt
- 1 tsp. cinnamon
- 2 T. coconut oil (these turn out well with just 1 T. oil
- as well)
- 1 T. flax meal mixed into 2 T. water
- Combine all dry ingredients in a medium size bowl. Mix until smooth. Spoon or ladle one pancake's worth batter onto heated griddle, and cook at medium heat. Cook until golden brown on each side. Repeat until batter is gone.
In prospective studies of adults, compared to non-vegetarian eating patterns, vegetarian-style eating have been associated with improved health outcomes-lower levels of obesity, a reduced risk of cardiovascular disease, lower blood pressure and lower total mortality.