VEGAN BROWN RICE AND QUINOA BOWL

QUINOA’S AMAZING BENEFITS

Quinoa is definitely worth adding to our daily diet. Besides being delicious and easy to cook, it has great nutritional properties.

  • It is one of the grains that contain a higher amount of protein.
  • It has minerals such as calcium (which is important for hormone secretion and nerve impulse transmission) and iron (which the body needs to develop and grow).
  • It is rich in amino acids that promote the development of the brain.
  • It is suitable for people with gluten intolerance so gluten-free friendly!
  • It is very high in fiber which improves gastrointestinal transit.
  • It is also an antioxidant and aids to control cholesterol levels.

Quinoa is a great side to your meals! It can actually be added to most dishes. You can prepare it in salads, such as quinoa, cucumber and tomato, or eat it as an side in replacement of rice. Also, you can make delicious burgers with quinoa, peas, and beans which are super tasty!

WHY SHOULD YOU EAT BROWN RICE INSTEAD OF WHITE RICE?

Rice is one of the most eaten food across all cultures. It is basic, easy to prepare, simple, and very tasty. However, white rice is consumed in higher amounts than any other rice, although there are other types which are much healthier, such as brown rice or wild rice.

  • Brown rice has lots of good properties for our bodies!
  • It is high in fiber, which helps the metabolism work actively reducing calories.
  • Also, like the rest of the ingredients in this dish, it contains antioxidants.
  • Brown rice is rich in minerals such as selenium (which helps prevent diseases related to the heart or joints).
  • It is packed with vitamins and provides a lot of energy due to its proportion of carbohydrates and glucose keeping our blood sugar levels high.

Another difference between white rice and brown rice is that brown rice takes longer to cook. You need to cook it for around 40´ and use a bit more water. However, it is worth switching to brown rice and add it to your diet.

WHAT OTHER DISHES CAN I PREPARE WITH BROWN RICE AND QUINOA?

The curried rice and quinoa can be served as a main dish, but it can also be combined with other ingredients/foods and become a side dish.

This recipe can also be made with tofu which goes really well with the other flavours.

You can add mushrooms or different vegetables such as green asparagus. Most Thai veggies would work well!

HEALTHY SPICES – SPICE UP YOUR LIFE!

Curry and saffron are the main flavors of this dish, but not only give a special and different color and flavor to the rice and quinoa that we normally eat (which can be a bit boring!). They also have other great nutritional benefits:

  • Saffron is extracted from the inside of the saffron flower so it contains many medicinal properties.
  • It is a well-known antioxidant and protects the body from toxic compounds.
  • It contains crocin, which helps mental and cognitive abilities and aids digestion and gastric secretions.
  • Saffron manages to reduce your appetite and aids weight loss.
  • On the other hand, curry also has amazing benefits. Curry is actually made with a mix of several species:
  • Like saffron, curry is also good for digestion and has antioxidant effects on our bodies.
  • Curry reduces inflammation.
  • It strengthens the immune system fighting bad bacteria for our bodies.
  • It can help you lose weight as it speeds up metabolism, allowing the body to lose more fat.

TIPS

  • When cooking the vegetables, make sure you add broccoli last as it doesn´t require much cooking.
  • For the quinoa and rice, you can buy the easy cook ones that only need to be heated 1 minute for a quick lunch!
  • This vegan rice and quinoa can be stored in the fridge for 3/4 days.
  • You can also enjoy this vegan bowl cold!

INGREDIENTS

  • ½ cup of brown rice
  • ½ cup of quinoa
  • ½ cup of peas
  • ½ broccoli plant
  • Saffron threads, as required
  • 2 tbsp of yellow curry powder
  • 1 tbsp of nutritional yeast
  • 1 tsp of vegan butter
  • 1 cup of Heura stripes or any vegan fake chicken

INSTRUCTIONS

  1. Gently sautée the chopped onions. Then add the green peas and minced garlic. Finally, add the broccoli and stir fry for about 5 minutes. Reserve. On the other hand, prepare the rice and quinoa. If cooked separately, the easiest way to do it is to boil water and then dump the quinoa into the boiling water and cook for about 15 minutes. Drain the quinoa through a colander WITHOUT rinsing and let cool. To cook the rice, calculate three parts of water to one part of rice. Start to boil the water and immediately add the rice and salt. Cook it on low heat for about 20 minutes.
  2. Prepare the protein. In this case, I have used Heura stripes, but you can use textured soy sautéed with oil, salt, pepper and a little lemon.
  3. Once the rice and quinoa are ready, mix them in a pan together with the cooked vegetables. Add saffron, salt, pepper, and the yellow curry powder. Cook for 5 minutes while mixing. Then turn off the heat and add the nutritional yeast and the vegan butter. Mix to integrate well. You are ready to eat this amazing rice and quinoa curry!

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