Kale and Quinoa Fried Rice

Kale and Quinoa Fried Rice, a healthy and high protein vegan variation of traditional fried rice made in under an hour!

Kale and Quinoa Fried Rice, a healthy and high protein vegan variation of traditional fried rice made in under an hour!

It’s hard to find recipes that can be adapted for all members of the family regardless of what kind of diet they follow.  But, this recipe works for both vegans and non-vegans alike!  Plus, its naturally gluten free!  Made with only veggies this “fried rice” is loaded with protein thanks to the quinoa and edamame, but for those who aren’t following a strict plant-based diet, fried egg, chicken or shrimp can all be mixed in last-minute.

Kale and Quinoa Fried Rice, a healthy and high protein vegan variation of traditional fried rice made in under an hour!

Kale and Quinoa Fried Rice
 
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Kale and Quinoa Fried Rice, a healthy and high protein vegan variation of traditional fried rice made in under an hour!
Author:
Recipe type: Main
Cuisine: Vegan
Serves: 4
Ingredients
  • 2 cups water
  • 1 cup uncooked quinoa
  • 1-2 tablespoons coconut oil
  • ½ cup yellow onion, finely chopped
  • 2 cloves garlic, minced
  • 2 carrots, chopped
  • 1 bunch kale, destemmed and finely chopped
  • 1 cup frozen shelled edamame
  • ½ cup frozen corn
  • 2-3 tablespoons Bragg's Amino Acids or tamari (you can use soy sauce as well, but the recipe will no longer be gluten-free)
  • 1-2 tablespoons toasted sesame seed oil
  • 3 scallions, chopped
  • 1 tablespoon sesame seeds (optional)
Instructions
  1. In a medium sauce pan bring water to a boil. Add quinoa, cover and reduce heat to low. Cook until water is absorbed, around 10 minutes. Fluff with a fork.
  2. Meanwhile, over medium high heat add coconut oil to a wok or large skillet. Add onion and cook until translucent. Add garlic and cook until fragrant.
  3. Add carrots, kale, edamame and corn and cook until carrots are tender crisp and kale is wilted.
  4. Toss in cooked quinoa, add Bragg's Amino acids or tamari and toasted sesame seed oil.
  5. Remove from heat and top with scallions and sesame seeds.
  6. Enjoy!
Nutrition Information
Serving size: 1 Calories: 350 Fat: 15 Carbohydrates: 45 Fiber: 7 Protein: 10

This “fried rice” has it all:

green leafy veggies

loads of vitamin C and A

healthy fats

29% of daily iron needs

7 grams of fiber

10 grams of protein

350 calories per serving

A complete and balanced meal for the win!

 Kale and Quinoa Fried Rice, a healthy and high protein vegan variation of traditional fried rice made in under an hour!

Helpful Hint:  Cook the quinoa and chop the veggies earlier in the day to cut down on prep time at night.  Having all the ingredients ready to throw together will prevent you from getting Chinese take out food on the way home!

Moroccan Lentil Stew

Moroccan Lentil Stew, a budget friendly and healthy family meal made in under an hour!

Moroccan Lentil Stew, a budget friendly and healthy family meal made in under an hour! ~vegan, gluten free~

This week I’m bringing you a couple of my favorite “family meals in under an hour” recipes.  I realize it’s very challenging for working families to put a home cooked meal on the table each and every night.  It’s not easy, however meal planning helps A LOT and I totally recommend it.  Start by finding a few recipes that are easy to make, the whole family enjoys and are economical.  Over time you will build up your recipe library and you can rotate them through the weeks.  This Moroccan stew recipe is made a few times a month in my family and has been for a few years now…and we’re still not sick of it!   I’m not sure where my sister-in-law originally found it, but we’ve altered it a lot through the years.  In fact, we alter it almost every time we make it!  It’s a very versatile stew, you can include all sorts of vegetables or grains and it will still taste good!

Moroccan Lentil Stew, a budget friendly and healthy family meal made in under an hour! ~vegan, gluten free~

 My mom adds pasta or orzo however, I didn’t add it this time to keep it gluten-free.  I sometimes add brown rice or serve on top of warm quinoa.  

Moroccan Lentil Stew
 
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Moroccan Lentil Stew, a budget friendly and healthy family meal made in under an hour! ~vegan, gluten free~
Author:
Recipe type: Main
Cuisine: Vegan
Serves: 6
Ingredients
  • 2 tablespoons extra virgin olive oil
  • ½ cup yellow onion, finely chopped
  • 3 cloves garlic, minced
  • 2 celery stalks, chopped
  • 3 carrots, chopped
  • 1 sweet potato, peeled and cubed
  • 2 tablespoons tomato paste
  • 1 tablespoon fresh lemon juice
  • 2 tablespoons fresh cilantro
  • 4 cups vegetable broth
  • 4 cups water
  • 1 cup green lentils, rinsed
  • 1 can chickpeas, rinsed and drained (or 1½ cup cooked chickpeas)
  • 1 cinnamon stick
  • ½ teaspoon paprika
  • ½ teaspoon turmeric
  • ½ teaspoon ground ginger
  • ½ teaspoon ground coriander
  • ¼ teaspoon ground nutmeg
  • ⅛ teaspoon ground cloves
  • ⅓ cup raisins or currants
  • sea salt and pepper to taste
  • extra fresh cilantro and lemon wedge for garnish
Instructions
  1. Heat oil in a large soup pot over medium heat. Add onion and sauté until translucent.
  2. Add garlic and sauté until fragrant.
  3. Add celery and carrots and sauté until tender crisp.
  4. Stir in the rest of the ingredients, cover and simmer for 30-40 minutes or until lentils are tender.
  5. Add sea salt and pepper to taste.
  6. Remove cinnamon stick, top with fresh cilantro leaves and lemon wedge and enjoy!
Nutrition Information
Serving size: 1 Calories: 423 Fat: 7 Carbohydrates: 82 Fiber: 10 Protein: 17

 Moroccan Lentil Stew, a budget friendly and healthy family meal made in under an hour! ~vegan, gluten free~

Moroccan Lentil Stew, a budget friendly and healthy family meal made in under an hour! ~vegan, gluten free~

Winter Cobb Salad

Winter Cobb Salad

Topped with cinnamon maple chickpeas, pears, pecans, avocado, pomegranate seeds and roasted butternut squash…

 Winter Cobb Salad with cinnamon maple chickpeas, pears, pecans, avocado, pomegranate seeds and roasted butternut squash. ~vegan, gluten free~

Okay, so I realize this isn’t truly a cobb salad because it doesn’t have bacon, cheese and eggs…but you get the idea!  A true “dinner” salad that combines protein, healthy fats, fiber, green leafy lettuce and much, much more!  I would love to see the antioxidant content of this salad, just look at those bright colors!

Winter Cobb Salad with cinnamon maple chickpeas, pears, pecans, avocado, pomegranate seeds and roasted butternut squash. ~vegan, gluten free~

Pomegranates have been said to be the most powerful antioxidant rich fruit around.  They contain high levels of polyphenols and flavonoids, which are responsible for improving heart health and protecting against cancer.  When cut down the middle the bright red fruit exposes hundreds of juicy and crunchy seeds.  It’s such a fun fruit to eat.  Kids love them and it’s a great way to incorporate fruit into your little one’s day!

The chickpeas were roasted with a dash of cinnamon and maple syrup to give this salad a seasonal taste.  I added roasted butternut squash, but sweet potato wedges would work nicely as well.  All the cooked ingredients in this salad can be made ahead of time and thrown together at the last minute for a healthy and quick weeknight meal.

Winter Cobb Salad with cinnamon maple chickpeas, pears, pecans, avocado, pomegranate seeds and roasted butternut squash. ~vegan, gluten free~

Winter Cobb Salad
 
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Winter Cobb Salad with cinnamon maple chickpeas, pears, pecans, avocado, pomegranate seeds and roasted butternut squash. ~vegan, gluten free~
Author:
Recipe type: Main
Cuisine: Vegan
Serves: 4
Ingredients
For the butternut squash:
  • 3 cups butternut squash, cubed
  • 1 tablespoon olive oil
  • sea salt to taste
For the cinnamon maple chickpeas:
  • 1 can chickpeas drained, rinsed and dried (or 1.5 cups cooked)
  • 1 teaspoon olive oil
  • 1 tablespoon maple syrup
  • ½ teaspoon ground cinnamon
  • sea salt to taste
  • For the Dijon Vinaigrette:
  • ¼ cup olive oil
  • 2 tablespoons apple cider vinegar
  • 1 teaspoon dijon mustard
  • sea salt and pepper to taste
For the salad:
  • 2 heads romaine lettuce, chopped
  • 1 avocado, diced
  • 1 pear, sliced
  • ⅓ cup pomegranate seeds
  • ⅓ cup pecans
Instructions
For the butternut squash:
  1. Preheat oven to 400 degrees.
  2. Place cubed butternut squash in a bowl and drizzle with olive oil, toss to coat. Transfer to a baking sheet and add sea salt to taste. Bake until tender when pierced with a fork, around 20-30 minutes.
For the cinnamon maple chickpeas:
  1. Turn heat down to 350 degrees.
  2. Place dried chickpeas in a bowl, add olive oil, maple syrup, cinnamon and sea salt. Toss to coat. Transfer to a baking sheet and bake until lightly golden, around 20-30 minutes.
For the Dijon Vinaigrette:
  1. Whisk all ingredients together until well combined.
For the salad:
  1. Arrange romaine lettuce on plates and evenly divide toppings to place on top. Drizzle with vinaigrette and enjoy!
Nutrition Information
Serving size: 1 Calories: 479 Fat: 33 Carbohydrates: 45 Sugar: 12 Fiber: 12 Protein: 7

 Winter Cobb Salad with cinnamon maple chickpeas, pears, pecans, avocado, pomegranate seeds and roasted butternut squash. ~vegan, gluten free~