We are huge fans of quinoa so when I come across a recipe that includes rice we normally will swap it out for quinoa because of its health qualities. Some of the key benefits of eating quinoa include:
- Nutrient-rich: Quinoa is a complete protein, meaning it contains all nine essential amino acids necessary for human nutrition. It’s also a good source of fiber, iron, magnesium, manganese, phosphorus, and various vitamins.
- Gluten-free: Quinoa is naturally gluten-free, making it an excellent option for individuals with celiac disease or gluten intolerance.
- High in antioxidants: Quinoa contains flavonoids, quercetin, and kaempferol, which are potent antioxidants that help fight oxidative stress and inflammation in the body, reducing the risk of chronic diseases.
- Promotes heart health: Quinoa is rich in heart-healthy monounsaturated fats and omega-3 fatty acids. It also contains compounds like fiber, potassium, magnesium, and antioxidants that contribute to lower blood pressure, reduced cholesterol levels, and improved overall heart health.
- Aids in weight management: Quinoa is low in calories and high in protein and fiber, which can help promote feelings of fullness and reduce overall calorie intake. Including quinoa in your diet may aid in weight management and weight loss efforts.
- Improves digestive health: The fiber content in quinoa supports healthy digestion by promoting regular bowel movements and preventing constipation. Additionally, quinoa contains prebiotics that nourish beneficial gut bacteria, contributing to a healthy gut microbiome.
- May reduce the risk of certain diseases: The antioxidants and phytonutrients found in quinoa have been linked to a reduced risk of various diseases, including certain cancers, diabetes, and cardiovascular diseases.
- Versatile and easy to incorporate: Quinoa is incredibly versatile and can be used in a variety of dishes, including salads, soups, stir-fries, and even baked goods. It’s easy to cook and can be prepared quickly, making it a convenient addition to any meal.
Back to the recipe… here is what you will need:
4.6 oz. (130g) quinoa,uncooked
1 tbsp. sesame oil
10 fl oz. (300ml) low sodium chicken broth
1 tsp. sesame oil
1 onion, diced
1 carrot, shredded
3.5 oz. (100g) green peas
¼ tsp. ground ginger
2 tsp. garlic, minced
1 lb. (450g) cooked shrimp
1 egg + 2 egg whites, whisked together
2 tbsp. tamari sauce
DIRECTIONS:
Place a large pot over medium-high heat, add 1 tablespoon of sesame oil and the quinoa. Cook for 2-3 minutes then add the chicken broth and bring to a boil. Cover the pot with a lid and reduce the heat to low. Cook for 15-20 minutes.
Place a second large pot over medium-high heat, add 1 teaspoon of sesame oil with the onion, carrots, green peas, ginger and garlic.
Sauté for 3 minutes until the vegetables are heated through. Add the shrimp to the pan and cook for an additional 1-2 minutes until they are warmed through.
Fluff the quinoa with a fork and add it to the pan of vegetables.
Add the whisked eggs and quickly stir everything together until all of the quinoa is nicely coated with the egg mixture.
Finally stir through the tamari sauce and serve immediately.
The recipe serves 4, takes only 10 minutes to prep, and 20 minutes to cook! Each serving contains 334 cals, 7 g of fat, 30 g carbs, 38 g protein, and 5 g of fiber.
Enjoy!
Michelle & Keith