Meatless Monday: Quinoa with Roasted Cauliflower and Pumpkin

Here is a dish with a fancy ingredient that most have probably never heard of. It's Quinoa (Pronounced keen-wa) and it's my new favourite seed (that is used as a grain)! This seed originated in South America thousands of years ago but is now found in many health food stores and touted as a super food.


What is so great about it?
  • If you're looking for superfoods, direct your attention to quinoa cause it's up there as one of the best! 
  • Low GI unlike white bread
  • High in fibre to keep you full for longer
  • High in protein to also keep you full for longer
  • It contains all the essential amino acids which are the building blocks of protein in your body. Most cereals lack lysine while most legumes lack methionine which is why vegetarians are often advised to eat both food groups. Quinoa is a great source of protein for vegans and vegetarians.  
  • Good source of manganese, magnesium, iron, copper and phosphorous  
  • Gluten and wheat free for those with intolerances or coeliac disease
  • NASA wants to use it

But what does it taste like?
  • Quinoa has a very mild nutty taste 
  • It has a fluffy yet grainy texture 
  • Some say it tastes creamy too
  • It's great in sweet and savoury dishes so very versatile 
  • Have it in stews, soups, salads, curries, pilafs, desserts, puddings   
  • Have it for breakfast, lunch, dinner, snack; Is there anything more versatile??

Where do I buy it?
I bought mine at Woolworths in the health food aisle but I'm sure other supermarkets have it as well. They are also available in most health stores.

Some places also have quinoa flour or quinoa pasta. Helgas sells wholgrain quinoa and flaxseed bread. 

Recipe: Quinoa with Roasted Cauliflower and Pumpkin
Serves 4
Cost: $1.50/serve

Ingredients
1 cup Quinoa
300g Cauliflower florets
Juice of half a lemon
2 cloves garlic, peeled
500g pumpkin

Method
Oops forgot to take photos of rest of process
  1. Preheat oven to 200 °C
  2. Chop up pumpkins into bite sized chunks
  3. Chop up cauliflower into little tree like florets
  4. Place cauliflower and pumpkin onto roasting dish and drizzle lemon juice and olive oil on it
  5. Add the chopped garlic to roasting dish and a bit of salt and pepper to taste
  6. Cook for 20-30min until the veggies are lightly browned and a fork pierces it easily
  7. While the veggies are cooking, rinse quinoa in water and place drained quinoa in a saucepan
  8. Place 1.5cups of water for every 1 cup of quinoa. Simmer, covered, for 15 minutes or until the liquid is absorbed and the germ turns opaque and splits from the seed- see picture.
  9. Toss cooked quinoa with the pumpkin and cauliflower and serve!
Per Serve: Energy: 653.8kJ Fat: 5.17g Sat Fat: 1.2g Carbohydrates: 32.94g Protein: 7.5g Sodium: 26.1 
Some bigger pictures this time.




Nutritionally this is a very low calorie/kilojoule meal with little fat or sodium and high in protein. I have heard many people say that cauliflower haters can be converted if they try roasted cauliflower so give it a go! And look at how cheap it is! I bought the cauliflower and pumpkin on special so it was very cheap. See exotic grains and vegetables don't have to be unaffordable! So if you are on a budget, want to try something new, aren't good with cooking  

Other ways to enjoy quinoa
  • Add a bit of soft cheese to the dish 
  • You can also add your own mix of herbs and spices (My siblings aren't great fans of these so my dishes often do not contain them)
  • Substitute rice or cous cous in your dish for some quinoa next time
  • You can also use quionoa to stuff vegetables
  • You can also use stock instead of water
  • Nuts such as almonds, cashews and pistachios also go great with quinoa
  • I hear roasted cauliflower with a bit of bread crumbs is also really great
  • Although it's meatless monday you can also add a bit of grilled meat to the mix 
  • I used some left over quinoa and added baby spinach, sun dried tomatoes, mushrooms, fetta cheese and roast prok with a tablespoon of the gravy from it. It was super yummy and more colourful than the other pictures =P
Extra readings:

    4 comments:

    devorelebeaumonstre. said...

    that looks SO yummy! x


    p.s. I'm having a $50 giveaway if you'd like to check it out. :) x
    devorelebeaumonstre.com

    ~ Jennyeful's Life ~ said...

    hi,there...kinda like your "nutritious" blog! be your follower already. =)

    ~ Jennyeful's Life ~ said...

    Can you comment some "slim" food for big girl like me? haha... basically, r u nutrition?

    Wendy said...

    Thank you so much for the comments =)

    Jennyeful's Life: the recipe above is a very low energy food so it's suitable if you are watching our weight! Many of my other recipes are as well!

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    The information presented on this blog acts as general nutrition advice and is not tailored to meet individual needs. It should not be used as a replacement for any medical advice you have recieved from medical practitioners. Please discuss any concerns for your health with your doctor or Accredited Practicing Dietitian before starting a new dietary or exercise regime as they can give more personalised recommendations.

    I make every effort to ensure information on Nutrition with Wendy is correct and up to date however nutrition is an evolving field and discrepancies can arise. If the information here appears incorrect or out of date please let me know and I will do my best to update my posts.