PROTEIN-PACKED QUINOA BOWL
“So, how do you get protein?” ...this is a question I get A LOT as a vegetarian.
The truth of the matter is, thinking that the human body needs meat for protein is arguably one of the biggest misconceptions about health and nutrition out there. More and more studies are showing that vegetarians actually live longer than people who consume a lot of meat so you can go vegetarian and vegan without feeling like you’re doing something terrible to your body. Quite the contrary! You’re actually improving your health tremendously. Here's a great article in Time Magazine on the subject.
PRO TIP: Soy, although it contains a high amount of protein, is not something I eat on a regular basis because it is one of the most highly processed foods on the planet and really should not be considered a health food. I eat soy foods every now and then and definitely do not use it as a main source of protein like so many vegan and vegetarians do. Soy contains estrogen mimicking compounds that is NO BUENO when consumed on the regular.
PLANT-BASED PROTEIN SOURCES
Things like black and garbanzo beans, lentils, chia seeds, amaranth, quinoa, spinach, peas, and nuts like cashews and almonds contain all the protein that the body needs to help build those muscles and give you energy! Click on any of these images to have them delivered to your doorstep:
So, today I want to share one of my favorite things to eat, my protein-packed quinoa bowl. It’s chockfull of plant-based sources of protein that are WAY EASIER for your body to digest than dying animal flesh—Sorry meat eaters but that’s exactly what meat is! I’m not gonna sugar coat things and waste your time. I’m here to share what’s helped me stay healthy over the years as a vegetarian so we can all live healthy and happy lives!
So lets get started! Here’s what you’ll need for this yummy, protein-packed quinoa bowl...
- small saucepan
- medium saucepan
- cookie sheet
- garlic press
- cutting board
- chopping knive
INGREDIENTS (all organic if possible) (serves 4):
- 1 cup of quinoa (PROTEIN)
- 1 3/4 cups of low sodium veggie broth
- 1-2 heads of roasted broccoli florets (PROTEIN)
- 1 can garbanzo beans (PROTEIN)
- 2 cups of baby spinach (PROTEIN)
- 2 cups of baby kale (PROTEIN)
- 1 cup of peas (PROTEIN)
- 1 cup of halved cherry tomatoes
- chopped green onion
- 2-3 cloves of garlic
- 3-4 tablespoons of extra virgin olive oil
- Bragg’s raw apple cider vinegar
- Himalayan Salt
- Freshly ground pepper
- 2 Hass avocados
1. On high heat, bring the veggie broth to a boil in a medium saucepan then add the quinoa, Cover and simmer for about 22-25 minutes.
2. Cut the broccoli into bite-sized pieces, put them in a mixing bowl, toss in a drizzle of olive oil, salt and pepper. Spread the broccoli on a baking sheet and bake at 350* for about 15 minutes.
3. Warm the garbanzo beans and peas in another sauce pan.
4. Once everything is cooked, toss all the ingredients (except the avocado) in a large bowl and season to your liking. *Theres no need to cook the spinach and kale because it will wilt with the heat of the cooked quinoa and veggies. It’s important not to overcook your veggies so that they retain most of their nutrition. Overcooked veggies = dead veggies.
5. Serve in bowls and top each bowl with diced or sliced avocado.