Tag Archives: quinoa

Baked Mexican Quinoa Casserole – Paleo, Gluten Free, Vegetarian

Baked Mexican Quinoa Casserole

baked mexican quinoa casserole paleo gluten free vegetarian protein bell pepper black beanI can’t say enough about this dish. I LOVE LOVE LOVE it! It’s so deliciously Mexican. When I got to finally taste it – it was muy bueno!!! I cannot stop eating it. It has all the flavors of a savory Mexican dish. Plus it’s paleo (if you omit the cheese), gluten free and vegetarian.

There are tons of veggies and lots of protein from the quinoa and black beans. Really filling! I didn’t miss the meat at all, I found the inspiration for this amazingly delicious dish here and made a couple of tweaks to boost up the protein level and veggie factor.

baked mexican quinoa casserole paleo gluten free vegetarian protein bell pepper black beanThis was so easy to throw together and can be eaten on it’s own with a little sour cream, in a gluten free (or regular) tortilla or taco shell or top lettuce and make a delicious Mexican salad. I added cheese on the top because my husband is not paleo and this was a good way to get him to eat this. Turns out, he LOVED it! He really really loved it.

baked mexican quinoa casserole paleo gluten free vegetarian protein bell pepper black beanYou could very easily make this vegan also by using vegan sour cream and vegan cheese. Or omit them all together. It still rocks!

baked mexican quinoa casserole paleo gluten free vegetarian protein bell pepper black bean

Baked Mexican Quinoa Casserole - Paleo, Gluten Free, Vegetarian
 
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Author:
Recipe type: Paleo, Gluten Free, Vegetarian
Serves: 6
Ingredients
  • **I ALWAYS RECOMMEND USING ORGANIC INGREDIENTS WHENEVER POSSIBLE**
  • 1 cup dry quinoa
  • 2 cups vegetable broth
  • 1 red bell pepper, diced
  • 1 orange bell pepper, diced
  • 1 yellow bell pepper, diced
  • 1 package cherry tomatoes sliced (seeds and liquid discarded, then dice remaining tomatoes) or a can of fire roasted diced tomatoes - drained
  • 1 cup frozen sweet corn
  • ¼ cup green onions (white part), reserve the green part for garnish if desired
  • 2 - 15 ounce cans black beans, rinsed and drained
  • 1 large jalapeno, seeded and diced
  • 2 Tablespoons olive oil
  • 2 teaspoons minced garlic
  • 1 - 2.25 ounce can sliced black olives
  • 1 - 8 ounce bag Mexican blend shredded cheese (can sub with vegan cheese that melts) Cheese is not Paleo so if you are going true Paleo, omit the cheese.
  • 1¼ Tablespoon cumin
  • 1 Tablespoon fresh lime juice
  • 1 teaspoon chili powder
Instructions
  1. Preheat oven to 350 degrees.
  2. Place quinoa and vegetable broth in a medium saucepan, bring to a boil. Once boiling, reduce heat to a simmer, cover. Simmer for 15 - 20 minutes stirring every 5 minutes so that it doesn't burn. Once quinoa is done, put in a large mixing bowl and set aside.
  3. While the quinoa is cooking, using a large skillet, heat olive oil on medium/high heat and add garlic. Saute garlic for a minute to brown, give it a few stirs so not to burn.
  4. Add corn, bell peppers, jalapeno, cumin and chili powder to skillet and saute for 3 - 5 minutes.
  5. Add tomatoes and lime juice, saute for another 3 minutes.
  6. Once everything is sauteed, add mixture to the quinoa and combine.
  7. Add cans of black beans and onions to the quinoa mixture, combine.
  8. Pour everything in to a 9 x 13 baking dish.
  9. Top with black olives then cheese.
  10. Bake for 30 minutes.
  11. Serve warm.
  12. *Optional: top with a dollop of sour cream or fill a tortilla or top a bed of lettuce for a taco salad.

 

 

Paleo Southwest Quinoa Soup

Paleo Southwest Quinoa Soup

Paleo Southwest Quinoa Soup jicama zucchini carrot tomato broth nutritiousThe family that I cook healthy meals for recently received a new cook book for the holidays. It’s by Dr. Andrew Weil and Sam Fox who opened True Food Kitchen restaurant of which there are 2 in Arizona and they did so with a two-fold mission: every dish served must not only be delicious but must also promote the diner’s well-being.

While I haven’t been to a TRUE FOOD restaurant yet, I’ve definitely been cooking based on their awesome recipes. I do change a few things up for my particular taste but not only are these recipes delicious but that are nutritionally sound and chock full of healthy goodness.

Which brings me to this recipe. I was asked to make this recently and not only did I make it for my clients but I ended up making it for the hubby and I last night because it’s THAT GOOD!

Paleo Southwest Quinoa Soup jicama zucchini carrot tomato broth nutritiousThis recipe is just for the soup because it’s Paleo and vegan but in the cookbook, they pair this soup with these incredible Bison Turkey Meatballs which I also made separately so if I’m not in the mood for meat, I just leave them out.

This recipe really is one of the healthiest and by far tastiest soups I’ve made thus far. It’s my new soup addiction and considering that it was unseasonably cold in Arizona this past week, the timing was perfect. But I’ll be making this soup all year long for sure!

Paleo Southwest Quinoa Soup jicama zucchini carrot tomato broth nutritious

The best tip I can give you is to chop and puree everything prior to starting because it all goes pretty fast which makes this recipe all the better.

Paleo Southwest Quinoa Soup
 
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Author:
Recipe type: Paleo, Vegan, Vegetarian
Serves: 10 - 15 servings
Ingredients
  • ***I ALWAYS RECOMMEND USING ORGANIC INGREDIENTS***
  • 2 Tablespoons olive oil
  • 3 medium/large carrots, chopped small
  • 1 large or 2 small onions (I always use sweet), chopped
  • 3 large or 4 medium zucchini, chopped, skin on
  • 1 large jicama, chopped
  • 1 - 8 oz. can tomato paste
  • 2 - 32 oz. cartons vegetable broth
  • 1 cup uncooked quinoa
  • 1 - 28 oz. can fire roasted tomatoes PLUS 1 - 14.5 oz. can of fire roasted tomatoes, puree both
  • 1- 14.5 oz. can fire roasted tomatoes, do not puree
  • 1 Tablespoon chili powder
  • 2 teaspoons ground cumin
  • 2 teaspoons dried oregano
  • 1 teaspoon salt
Instructions
  1. In a large soup pot, heat the olive oil over medium heat.
  2. Add the carrot and saute for 4 minutes, stirring occasionally
  3. Add the onion and saute for 2 minutes, stirring occasionally
  4. Add the jicama and zucchini and saute for 2 minutes, stirring occasionally
  5. Add the tomato paste, saute with the vegetables for 2 minutes, stir to blend distribute onto all the veggies
  6. Puree the 28 ounce can and one 14.5 can of fire roasted tomatoes
  7. Add the remaining ingredients: pureed tomatoes, diced tomatoes, broth, quinoa, chili powder, cumin, oregano and salt
  8. Turn heat up to medium/high until the soup starts to simmer
  9. Cover and let simmer for 30 - 40 minutes, stirring occasionally
  10. You will know it's done with the quinoa sprouts their little curly tails
  11. Remove from heat and let sit uncovered for another 10 - 15 minutes
  12. **While my soup was simmering I made the meatballs that are pictured. But this soup is phenomenal on it's own for sure.**

 

 

Turkey and Quinoa Cabbage Rolls – Paleo and Gluten Free

Turkey and Quinoa Cabbage Rolls – Paleo and Gluten Free

cabbage roll turkey quinoa paleo gluten free protein tomato onion bake

I don’t know what got me all jacked up to make cabbage rolls. I’ve never made cabbage rolls before but there was just something about it that I needed to eat.

I went looking for a great cabbage roll recipe and stumbled on a few really good ones but this one from www.12tomatoes.com caught my attention. I could easily make it paleo and gluten free so I was down-like-a-clown-wearing-a-crown 🙂

I didn’t know what I was getting myself into because I’d never made cabbage rolls before but this recipe is basically very easy if you break it into 4 small stages.

Step 1 – At the same time you are boiling the cabbage leaves you can be cooking the quinoa. Put the head of cabbage in large pot of boiling water but cut the core off first. I found it helpful to cut slices across the bottom of the leaves so that when they were ready to be peeled off I wouldn’t have to tug them off the bottom. Boil for about 8 – 10 minutes but if you see leaves starting to peel away, go ahead and remove them carefully and set aside until you have about 10 – 12 good rollable leaves.

While the cabbage water is heating up put a cup of quinoa and 2 cups of vegetable broth (organic of course) in a medium pan and bring it to a boil. If you have a favorite way to make quinoa, got for it but this is how I make mine and it comes out perfect every single time. I use the already rinsed kind so I don’t have to do that step.

Once the quinoa is boiling, reduce heat to a simmer and cover. Set timer for 20 minutes. Stirring the quinoa about every 4 – 5 minutes until you see the curly ends sprout from the quinoa. Once done, remove from heat and let cool before adding it to the egg/turkey mixture.

Step 2 -While cabbage is boiling and quinoa is simmering you can start the next stage.

In a large bowl combine the tomato sauce, diced tomatoes, coconut palm sugar (or brown sugar), lemon juice and coconut aminos (can sub with soy sauce or Worcestershire). Set aside.

Step 3 – In another large bowl combine ground turkey, egg, onion, coconut milk (can sub with regular organic milk), salt, pepper and garlic powder. Add the quinoa once it has cooled off. The reason for this is that the hot quinoa can prematurely start cooking the egg.

Step 4 – Grease a 9 x 13 baking pan. I sprayed it mine with coconut oil. Put about a little over a 1/4 cup of turkey/quinoa mixture in each leaf, fold in edges and tuck everything in.

cabbage roll turkey quinoa paleo gluten free protein tomato onion bake

 

cabbage roll turkey quinoa paleo gluten free protein tomato onion bake

Put cabbage rolls in pan folded edges down. Once you’ve got all your rolls rolled, pour the tomato mixture over the top.

cabbage roll turkey quinoa paleo gluten free protein tomato onion bake

cabbage roll turkey quinoa paleo gluten free protein tomato onion bake

Put in the oven for an hour at 350 and BAM, you friggin’ made CABBAGE ROLLS – what what!!

Turkey and Quinoa Cabbage Rolls - Paleo and Gluten Free
 
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Author:
Recipe type: Paleo, Gluten Free, Protein
Serves: 4 servings
Ingredients
  • 10 - 12 organic cabbage leaves, steamed
  • 1 cup organic quinoa, uncooked
  • 2 cups organic vegetable broth
  • 1 organic egg, beaten
  • ¼ cup organic coconut milk, unflavored
  • ½ cup organic onion, diced fine
  • 1 pound organic ground turkey
  • 1 tsp salt
  • 1 tsp pepper
  • ¼ tsp garlic powder
  • 2 - 14.5 ounce cans organic fire roasted diced tomatoes
  • 1 - 8 ounce can organic tomato sauce
  • 2 Tbs coconut palm sugar (can sub with 1 Tbs brown sugar)
  • 1½ Tbs lemon juice
  • 1 Tbs coconut aminos (can sub with soy sauce or Worcestershire sauce)
Instructions
  1. Preheat oven to 350 degrees.
  2. Put the head of cabbage in large pot of boiling water but cut the core off first. I found it helpful to cut slices across the bottom of the leaves so that when they were ready to be peeled off I wouldn't have to tug them off the bottom. Boil for about 8 - 10 minutes but if you see leaves starting to peel away, go ahead and remove them carefully and set aside until you have about 10 - 12 good rollable leaves.
  3. While the cabbage is boiling, prepare the quinoa. Put 1 cup quinoa and 2 cups vegetable broth and bring to a boil. Once boiling, reduce heat to a simmer, cover and let cook for 20 minutes. Stir every 4 or 5 minutes. Quinoa will be done when most of the liquid has boiled away and the little curly q's have sprouted from the quinoa. Set aside and let cool.
  4. In a medium bowl combine tomato sauce, diced tomatoes, coconut palm sugar, lemon juice, Worcestershire sauce. Set aside.
  5. In another medium bowl combine beat egg, coconut milk, turkey, onion, garlic powder, salt, pepper and cooled off quinoa.
  6. Put a little over a ¼ cup of turkey mixture into each leaf. Wrap, tuck in the ends and place in baking sheet folded side down.
  7. Pour tomato mixture over cabbage rolls.
  8. Cover with foil and bake for 1 hour.
  9. Let cool for a few minutes before serving.

 

Sweet Potato and Carrot Turkey Chili

Sweet Potato and Carrot Turkey Chili

*Vegan Optional*

paleo gluten free sweet potato carrot turkey chili quinoa bean kidney protein onion slow cooker

Again, I’m thinking about my poor freezing cold family and friends back home in Illinois. But anytime is a good time for chili but none more fitting than when it’s cold outside so I made this super nutritious, low fat chili, PALEO, gluten free and vegan optional chili.

The sweet potato and carrot give this chili a subtle sweetness and combined with the spiciness of the cayenne pepper and other seasoning, makes the tastiest combination. This is not your Dads chili.

paleo gluten free sweet potato carrot turkey chili quinoa bean kidney protein onion slow cooker

This chili is super easy, the only things you precook is the turkey and onion and you can cook them in the same pan. Then you dump everything else in your cooker, add the cooked turkey and onion and set the timer. Done and Yum!

You can easily make this vegan buy replacing the turkey with a cup of quinoa and 2 cups of water or by adding more sweet potato and carrot and an extra can of beans.

Sweet Potato and Carrot Turkey Chili
 
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Author:
Recipe type: Paleo, Gluten Free, Vegan optional
Serves: 12 servings
Ingredients
  • 2 pounds organic ground turkey
  • 4 large organic carrots, peeled and chopped small
  • 2 large organic sweet potatoes, peeled and cubed (about 1 inch cubes)
  • 1 large organic yellow onion diced (about 1½ cups)
  • 2 cans organic tomato sauce
  • 2 cans organic dark red kidney beans (drained and rinsed)
  • 1 can organic black beans (drained and rinsed)
  • 1 can fire roasted diced tomatoes (do not drain)
  • 4 tsp chili powder
  • 1 tsp dried mustard
  • ½ tsp cayenne pepper
  • ½ tsp dried basil
  • ½ tsp black pepper
  • **Optional: 1 large jalapeno diced (include seeds for more heat, exclude for less heat)**
Instructions
  1. Heat olive oil over medium heat in a large skillet.
  2. Add onion and saute until onion is translucent (about 5 minutes)
  3. Add turkey to the pan and continue cooking until turkey is mostly cooked. It will continue cooking in the slow cooker.
  4. Combine cooked turkey/onion mixture and all other ingredients in a 6 quart (or larger) slow cooker, stir everything until combined.
  5. Cook on low for 8-10 hours or high for 4-5 hours.
  6. When the sweet potatoes are soft, it's done.

 

Low Fat Chicken, Quinoa and Veggie Soup

Low Fat Chicken, Quinoa and Veggie Soup

chicken quinoa sweet potato onion carrot garbanzo bean slow cooker protein gluten freeI mentioned in another recipe that my husband and I are in the process of packing up our house and moving from Illinois to Arizona in the next several weeks so I needed a super easy, hearty meal that would leave me with a good amount of leftovers so I could skip cooking for a day or two.

chicken quinoa sweet potato onion carrot garbanzo bean slow cooker protein gluten freeWe eat soup all year long, not just in the winter. It’s a good thing too because there will be long snowy freezing nights in Arizona (really looking forward to that).

chicken quinoa sweet potato onion carrot garbanzo bean slow cooker protein gluten freeBehold Low Fat Chicken, Quinoa and Veggie Soup! I had a pound of chicken breast and veggies in the fridge because we had just hit the market the other day. I gathered my favorites, added some quinoa and garbanzo bean for even more of a protein punch. Lean protein and veggies was just what I needed.

Low Fat Chicken, Quinoa and Veggie Soup
 
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Author:
Recipe type: Paleo, Gluten Free, Protein, Slow Cooker
Serves: A LOT
Ingredients
  • 1 lb chicken breast, cubed into 1 inch pieces
  • 32 ounces chicken broth (use gluten-free if needed)
  • 1 small sweet potato, cubed small
  • ½ cup dry quinoa (rinse if your brand isn't pre-rinsed)
  • 1 can garbanzo beans
  • ½ cup sliced carrots
  • ½ yellow onion, diced small
  • ½ cup shitake mushrooms, diced
  • 1 tsp cumin
  • ½ tsp paprika
  • ½ teaspoon chili powder
  • dash salt/pepper
Instructions
  1. Use at least a 4 quart slow cooker.
  2. Place cubed chicken and sweet potato in the bottom of the slow cooker.
  3. Add everything else on top of the chicken and sweet potato, spices last.
  4. Stir to combine everything but try to keep the chicken sweet potato towards the bottom of the slow cooker.
  5. Cook on low for 8 hours.
  6. If the quinoa soaks up too much of the liquid, just add a cup or so of water, depending on how thick you like your soup.