I’ve been really trying to up my protein intake without adding additional animal protein (and all the fat and cholesterol that comes with it). I found a a fairly pure protein powder, Isopure click here to learn more and I’ve added it to my morning smoothies on strength training days. Oatmeal has 10 grams of protein per cup, and of course black beans add 15 grams of protein for each cup. Quinoa is another grain that adds protein (8 grams per cup), while not a lot, is 3 grams more per cup than rice (and it’s really interchangeable with rice in most dishes).
I played around with quinoa in this dish, instead of rice, and added some summer vegetables. This makes a great side, or double the portion and add some black beans or edamame, serve it room temperature, or chilled, for a vegetarian lunch.
Vegetable Quinoa Pilaf
3 cups cooked quinoa, or grain blend
1 small crooked neck squash, diced (about 1 cup)
1 small zucchini, diced
1 cup portabella mushrooms, diced
1/2 red bell pepper
1 medium carrot, diced
1/2 onion, diced
2 cloves garlic
1 T olive oil
Salt and pepper to taste
Juice of 1/2 lemon
In a medium sauté pan over medium high heat, add olive oil the garlic, onion and carrot; sauté until onion is soft. Add pepper, squash, zucchini and mushrooms, cook for 5-10 min stirring occasionally until the vegetables just soften. Remove from heat. Stir in cooked quinoa, and sprinkle lemon juice over the top. Add salt and pepper to taste.
Can be served warm, room temperature or cold.
Makes a great side, and add cooked chickpeas, black beans, edamame or diced chicken to make it an entree salad (great for a lunch)
Per serving: Cal 161, Fat 4.3 Cholesterol 0 Carbohydrates 26 Fiber 4 Sugar 4 Protein 6