Protein Plus Quinoa and Broccoli Bowl

Serves 4 (Or 1 bowl for 4 meals)

Here is a perfect protein salad for today – featuring a triple dose of protein from quinoa, tempeh and edamame beans – along with broccoli and other veggies. To cook quinoa perfectly always add less than 2 cups water - 1 2/3 seems to work best. You can make this ahead of time, just reheat in the microwave, then top with sprouts, pumpkin seeds and the lemon tahini sauce.

1 cup quinoa
2 tablespoons olive oil
1 head broccoli, cut into tiny florets, (about 4 cups)
1 carrot, peeled and shredded or cut with a julienne vegetable peeler, (about 1 cup)
4 ounces tempeh, cut into 1/4-inch
1 cup edamame beans
2 cups pea shoots or other favorite sprouts
2/3 cup pumpkin seeds, toasted

Tahini Lemon Sauce

1/4 cup tahini
2 tablespoons fresh lemon juice
2 tablespoons water
1/2 teaspoon finely minced garlic
1 tablespoon soy sauce
2 tablespoons olive oil
2 tablespoons fresh parsley

  1. To cook the quinoa, put quinoa in a small or medium saucepan and rinse with water. Strain, using a fine mesh strainer. Add 1 2/3 cup of water and 2 pinches and bring to a boil. Reduce heat to low, cover, and cook for about 13 minutes, until all the water is absorbed. Remove from heat.
  2. While quinoa is cooking, heat 1 tablespoon of the olive oil in a large skillet over medium to medium high heat and stir-fry the broccoli for 3 to 4 minutes, stirring constantly, until crisp tender. Add a pinch of salt to the broccoli while cooking. Remove to a bowl. Sauté the carrot in the same pan for about 1 minute. Remove carrot and add the other tablespoon of olive oil over medium to medium high heat and sauté the tempeh for 4 to 5 minutes, mixing often to brown as many sides as possible. Set aside.
  3. Put the frozen edamame beans in a strainer and run under hot water for 1 minute to thaw.
  4. To make the tahini sauce, in a small bowl, whisk together the tahini, lemon juice, water, garlic, soy, parsley and olive oil. Try over a sample of the ingredients, and make any adjustments.
  5. The bowl: 1/4 of the quinoa into a bowl and top with broccoli, carrots, soybeans, tempeh croutons, pea shoots and pumpkin seeds. Top with desired amount of sauce, about 2 to 3 spoonfuls. Enjoy and feel energized!


Recipe By: Catherine Walthers
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