Easy quinoa bowls for lunch or dinner

Saturday, April 14, 2012 by: Danna Norek
Tags: quinoa, recipes, lunch

(NaturalNews) Quinoa continues to rise in popularity not only as a vegan staple, but also in the non-vegan or vegetarian population. It is not only a delicious and relatively inexpensive source of fiber and protein but it is also incredibly diverse.

The following are some quinoa bowl recipes that are easy and healthy. They're a great meal to throw in your lunch sack for work or as a satisfying yet light dinner.

To add extra nutrition you can cook your quinoa with a tablespoon of organic virgin coconut oil for each cup of quinoa. This not only helps it not to stick to the pan but adds valuable lauric acid, medium chain fatty acids and other heart and skin healthy nutrients.

Chicken Broccoli Quinoa Bowl

This combines low fat, protein rich chicken chunks, fiber and iron filled broccoli and the nutrient packed avocado for a meal that sticks with you. Vegans or vegetarians can substitute extra firm tofu chunks for the chicken.

Ingredients:
1 cup quinoa, cooked
1 clove fresh garlic, crushed
2 cups fresh broccoli, lightly steamed
1 ripe avocado, diced in small pieces
2 tablespoons finely chopped red onion
3 chicken tenders, lightly grilled and cubed or shredded
Sea salt or pepper to taste

You will simply mix all of the ingredients together. This and the next recipe can be doubled or tripled for making larger batches for future meals. This will make quite a large, filling portion that satisfies most appetites.

It is full of nutritious ingredients that impart energy and vitality by stabilizing blood sugar levels for long periods of time. The fact that the avocado and quinoa are rich in beneficial fatty acids makes it heart healthy. The broccoli, garlic, red onion and avocado will make your skin glow and help boost your immunity.

Southwest Quinoa Bowl

This recipe combines low fat spicy turkey sausage, protein-rich black beans, tomatoes, and spinach for a fiber and protein rich satisfying bowl. Vegans or vegetarians may substitute a spicy soy sausage or seasoned extra firm tofu chunks for the turkey sausage.

1 cup quinoa, cooked and seasoned with southwest or creole-style seasoning of choice
1 clove fresh garlic
1 tablespoon diced yellow or red onion
2 tablespoons diced red bell pepper
1 cup diced tomatoes
1 cup rinsed black beans
1 large cooked turkey hot sausage (preferably andouille or southwest style if you can find it), diced
1 cup shredded lettuce to top

Mix together all ingredients. Top with the shredded lettuce, which adds additional fiber and a crunchy texture.

This is a fun recipe that adds some southwest flavor with the andouille style turkey sausage, tomatoes and beans. It is a fiber rich bowl that combines the fiber of black beans and quinoa for a fulfilling meal.

The tomatoes and red bell pepper add antioxidants and vitamins A and C as well as the skin and cancer preventive antioxidant lycopene. Onions and garlic add flavor as well as sulfur-containing compounds which help protect that heart and promote healthy blood flow.

Sources for this article include:
http://www.whfoods.com/genpage.php?dbid=142&tname=foodspice
http://www.gumbopages.com/food/andouille.html

About the author:
Danna Norek founded AuraSensory.com. Product line includes an MSM & Vitamin C Ester Hydrating & Brightening Face Cream and all natural plumping Hyaluronic Acid Serum (greatly increases skin's moisture retention), Sulfate Free Natural Shine Enhancing Shampoo and Deep Hydration Conditioner, a very effective natural deodorant, and other body care. Visit to learn more about what chemicals & ingredients to avoid in your beauty and personal care products at AuraSensory.com .