7 Dimensions of Wellness

7 Dimensions of Wellness
7 Dimensions of Wellness

Monday, March 9, 2009

Meatless Monday: Nutty Vegetable Saute

Makes 4-6 servings 05_16_05saute

This recipe is a great way to introduce the family to quinoa, an ancient grain that's a real nutritional powerhouse.

1 cup uncooked quinoa, rinsed 1 tablespoon vegetable oil (or low-fat cooking spray) 2 medium potatoes, diced
2 cups water
1 small onion, chopped 1/2 small zucchini, chopped 1 small green bell pepper, chopped 2 large stalks celery, chopped 1 16-oz can corn, drained (or substitute pre-cooked fresh or frozen corn)
favorite all-purpose seasoning (we like a spicy Creole blend)
3 tablespoons crunchy peanut butter (or 3 tablespoons creamy plus 2 teaspoon chopped peanuts)

Bring two cups of water to a boil over medium-high heat. Add the quinoa and return to a boiling. Cover and reduce heat to medium-low. Simmer until all water has been absorbed. Remove from heat and set aside.

Heat oil in a large skillet on medium heat. Add potatoes and sautee, stirring occasionally, until potatoes are thoroughly cooked and slightly crispy. Add celery, onion, and bell pepper. Cook until soft. Add the zucchini and corn and cook until the zucchini is soft and corn is heated through. Add seasoning to taste and remove from heat.

Add the peanut butter to the quinoa and stir until thoroughly blended. Add chopped nuts, if using, and stir. Add the quinoa to the vegetables and mix well.

Nutritional Info Per Serving
Calories 300, Carbohydrates 53 g, Total Fat 8 g, Saturated Fat 1 g, Cholesterol 0 mg, Fiber 8 g, Sodium 125 mg, Protein 12 g

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