Quinoa Vegetable Bowl with a Coriander & Lime Dressing

Quinoa veggie bowl

I had the pleasure of attending a live cooking session with Chef Ann Nolan (training chef with Whirlpool Cooperation) recently, the session was very informative and I learned a few tricks that I never knew! ‘Everyday is a school day as they say’, One of the recipes was this delicious Vegetable Quinoa Bowl and I just had to share with all of you as it was absolutely mouthwatering, so refreshing on the palate. The great thing about this recipe is that it is simple to make and if you don’t like an ingredient it is easily changeable to something you do. We all love the simple things in life, do we not?

Quinoa is higher in nutrients than most grains with protein & fibre being the highest and only contains 2g of fat per 100g, so very nutritious and not fatty at all. Quinoa is a good source of several minerals, including manganese, phosphorus, copper, iron, magnesium, and zinc. Quinoa may reduce blood cholesterol, blood sugar, and triglycerides. It’s weight loss friendly, gluten-free, and has been shown to increase the nutrient and antioxidant value of gluten-free diets.

Serves 4

For the Quinoa:-

125g Raw Quinoa

350ml Vegetable Stock

1/4 Tsp Salt

1/4 Tsp Black Pepper

1 Tsp Olive Oil

For the Coriander Lime Dressing:-

Handful of coriander, washed, keep stem

6 Spring Onions, roots removed, washed & cut into thirds (use the white part)

1/2 Large Avocado, peeled and diced

3 Limes, squeezed for juice only

1 Tsp Kosher Salt

60 ml Olive Oil

For the Vegetable Toppings:-

1 Red Onion, cut unto 1/4″ slices

2 Red Peppers, cut into 1/4″ slices

400g Tin of Black beans or Red Kidney Beans (you could also use chickpeas)

8-10 Cherry Tomatoes, quartered

1/2 Avocado, diced

4 Eggs (1 egg per portion)

Spray Oil

Salt & Pepper to taste

  1. Place the quinoa into a saucepan with the vegetable stock, seasoning & oil, bring to the boil then reduce to a simmer, cover with a lid and simmer for about 15-20 mins until quinoa has absorbed the stock, take off the heat and let sit for 5 minutes. Do not stir while simmering, just leave it, fluff up with a fork after the 5 minutes resting time.
  2. Meanwhile, lets make the dressing…..place all of the ingredients (except the oil) into a food processor and blend together, then slowly drizzle in the oil scraping down the sides as you go along. Keep adding oil until you get the consistency you like, whether that be thick or thin, it’s up to you. Move to the side for later.
  3. Heat a little spray oil in a saute/ fry pan on medium to high heat, add the red onions & red peppers with seasoning and cook until slightly softened and browned, leave in pan.
  4. Heat the beans in a small pan on medium heat, 4-5 mins until warmed through.
  5. In a non stick fry pan (with lid) spray a little oil and bring to a medium heat, crack the eggs into the pan & season, let the egg become opaque then add about 4 tablespoons water, put the lid on and steam cook the eggs, no need to turn. Check after about 1-2 minutes, when the egg is white it’s ready, take pan of heat until ready to serve.
  6. To plate, distribute evenly the quinoa, then peppers and onion, sliced avocado and then the beans and tomatoes, drizzle over your dressing then add the egg to the top….ENJOY!

Alternative options to try:-

*Roasted mushrooms, cauliflower, broccoli, spinach, spring onions, garlic dressing

*Cucumber, chickpeas, tomatoes, Olives, yogurt dressing

*Tofu, carrots, peas, sweetcorn, coriander & sesame dressing

*Roasted Chicken, tomatoes, red pepper, red onion, roasted red pepper & chilli dressing


Asparagus, Pea, Bean & Rice Bowl

Asparagus Rice Bowl

I am always looking for new ideas to be healthier in my Dinner choices, I used to think healthy meant you’d always be hungry after….lol. In this dish it is the complete opposite, with the addition of the rice & beans it was very filling and kept me satisfied all night, and with only 400 calories & 29g protein per serving, it was super healthy too.

You can always add some flaked Salmon for that extra nutrition.

Serves 2-3

Handful of Asparagus, trimmed & chopped

Handful of Green Beans, timmed & chopped

Handful of Peas

150g Wholegrain Rice (or for quickness, you could use prepacked rice)

100g Baby Spinach, chopped

1 x 400g Tin of Mixed Salad Beans (or any beans that you prefer, just not Baked!)

Zest & Juice of 1 Lemon

2 tsp Dijon Mustard

1 tbsp Olive Oil

Pinch Sugar

Handful freshly Chopped Coriander

Rainbow Pepper or Black Pepper

  1. Cook the asparagus, green beans and peas in a pan of boiling water for 2-3 mins until tender. Drain.
  2. Cook the Rice as per packet instructions and drain.
  3. Heat the mixed salad beans in a pan for 4-5 minutes.
  4. In a large bowl, put the rice, asparagus, green beans, peas, mixed salad beans & spinach, mix through until combined.
  5. In a small bowl, mix together, olive oil, dijon mustard, lemon juice & zest and pinch sugar, pour over the rice bowl and mix through. Sprinkle over some fresh coriander and pepper then serve.
Bowl of Asparagus, Bean & Rice

Moroccan Beef Pilaf

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Oh Yum, the flavours from this were amazing. I got this recipe from Scott Baptie’s High Protein Handbook 5, full of goodness too. You can check out his website here.

 

Serves 2

1 tbsp olive oil

1 red onion, finely chopped

1 clove garlic, finely chopped

300g Scottish steak mince

1 tsp Chilli powder

2 tsp mixed spice

1/2 tsp turmeric

150g Basmati rice

300ml Beef Stock

100g frozen peas

2 handfuls of Spinach

Seasoning (salt & pepper)

 

  1. Heat oil in a pan on medium to high heat
  2. Brown onion and garlic for a few minutes
  3. Add in the mince with seasoning and brown
  4. Add the spices and cook for a minute, add the rice and mix through until coated.
  5. Pour in the stock and simmer for about 15-20 minutes
  6. Add the peas and spinach and cook for a further 5 minutes or until all liquid has been absorbed.
  7. Serve. Yummy!

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Filipino Chicken Curry

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I recently purchased the new High Protein Handbook No. 5 from Scott Baptie, and this little recipe was my first one I tried, I have to say it was super tasty and very nutritious too.

 

Serves 2

1 tsp coconut oil

2 Chicken Breasts – chopped into chunks

1 sweet potato – chopped into chunks

1 onion – chopped

1 tsp dried garlic granules

1 tsp ginger

1 red pepper, chopped into chunks

1 tbsp curry powder

1 tsp paprika

1 tbsp fish sauce

200ml coconut milk

1 tsp chilli powder

Salt & pepper to taste

 

  1. Melt the coconut oil in a pan, season the chicken and add to the pan to brown then removed with a slotted spoon.
  2. Add the onion, pepper, sweet potato, garlic and ginger and brown.
  3. Add the chicken back to the pan and add the fish sauce, paprika, curry powder, chilli and coconut milk, reduce to a low simmer and cook covered for about 1-2 hours.
  4. Remove lid, turn heat up slightly and allow to cook uncovered for about 20-30 minutes or until the sauce thickens.
  5. Serve on its own or with some steamed wholemeal rice.

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