40 MIN
2 SERVING
PROTEIN
CARBS
CALORIES
SUGAR
cholesterol
FAT
Ingredients
Serving
quinoa ( organic tri-color, uncooked )
3/4 cup
vegetable broth
1 cup
olive oil ( or coconut oil )
1 tablespoon
onion ( diced )
1/2 medium
clove garlic ( chopped )
2 cloves
cremini mushrooms ( sliced )
4 wt. oz
broccoli ( florets )
1 cup, chopped
green peas ( frozen )
1/2 cup
baby spinach
3 cup
egg
2 medium
greek yogurt ( unsweetened )
1/2 cup
milk
1/3 cup
parmesan cheese
2 tbsp
salt
1/4 tsp
almonds ( sliced or slivered )
50 g
Instructions
Step 1
Rinse quinoa in a strainer and place in a small saucepan with the broth.
Step 2
Cook quinoa for about 15 minutes until water is absorbed. Set aside.
Step 3
In a large sauté pan, heat oil and add onion, garlic, mushrooms, and broccoli.
Step 4
Stir cook until onions and garlic are slightly softened, about five minutes.
Step 5
In a small bowl, whisk together the eggs, yogurt, and milk until smooth.
Step 6
Add peas, spinach, and cooked quinoa to the pan and stir to combine.
Step 7
Pour egg mixture into the pan and stir cook until it thickens slightly.
Step 8
Stir in parmesan cheese and salt to taste.
Step 9
Top with almonds and serve hot.
Notes: Quinoa can be made in advance and kept in the fridge for a few days until ready to use.
Take a break from meat-focused protein and venture into the vegetable world for a family-friendly feast. You may think that meats are the only ideal way to get protein and, admittedly, protein-heavy meals that are plant-based can be a bit of a brain-teaser. A little trick I use to amp up the protein in vegetarian meals is to layer my protein sources. I combine a multitude of proteins from whole grains, to greens, to Greek yogurt. This creates a varied assortment of nutrients and supplies essential amino acids so you can fuel your body with complete proteins. It’s a skillful dance of ingredients that will make your body sing and provide plenty of energy to power through your day.
Risotto is typically a time-consuming and somewhat challenging dish to make so I’ve simplified it for weeknight-friendly meals by using quinoa instead. Fiber-filled quinoa and broccoli are key components in this particular dish that keep your digestive system running well. Vibrant greens, like spinach, are a vegetable source of additional protein that makes your meal colorful while supplying a number of nutrients. This vegetarian dish is a creamy combination with characteristics of both fried rice and risotto making it a family palate pleaser that’s still simple (and fast) enough for the weeknight hustle.
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