Vegetarian-any good ideas for sources of protein?

[Lunabeane 2]

Quinoa Risotto

• 1 cup quinoa
  
• 1 Tbsp. olive oil
  
• 1 cup chopped onion
  
• 3 cloves garlic, minced
  
• 1 cup vegetable broth
  
• 1 cup skim milk
  
• 8 oz. mushrooms, sliced
  
• 3/4 cup Parmesan cheese
  

Rinse and drain quinoa three times, using a fine mesh strainer to remove the bitter outer coating.

Heat olive oil in a heavy saucepan or dutch oven over medium-high heat. Add onion and cook until soft, stirring constantly. Add garlic and quinoa and continue stirring a minute or two. Stir in broth and milk.

Bring to a boil, then reduce heat to low and simmer until quinoa is tender, stirring occasionally, approximately 10-12 minutes.

Add mushrooms and cook another 3-5 minutes, stirring often. Remove from heat. Add cheese and let stand a few minutes, so risotto can thicken.

Serves 6.

Per serving: 284 calories, 12 g fat, 21 mg cholesterol, 27 g carbohydrate, 3 g Fiber, 18 g Protein, 4% Vitamin A, 6% Vitamin C, 43% Calcium, 18% Iron

[Lunabeane 2]

Vegetarian Chili

• 1 Tbsp. olive oil
  
• 1/2 cup diced onion
  
• 3 cloves garlic, mined
  
• 1 green pepper, diced
  
• 1 red pepper, diced
  
• 1 yellow pepper, diced
  
• 1 cup sliced mushrooms
  
• 1 cup broccoli florets
  
• 1 cup diced zucchini
  
• 1/4 cup red wine (optional)
  
• 1 15 oz. can black Beans, rinsed and drained
  
• 1 15 oz. can pinto Beans, rinsed and drained
  
• 1 15 oz. can white beans (cannellini), rinsed and drained
  
• 2 cups your favorite salsa (homemade or from a jar)
  
• 2 Tbsp. chili powder
  

In a large pot or dutch oven, saute onion and garlic in olive oil over medium heat 3-4 minutes. Add peppers and cook until softened, about 3-5 minutes more. Add remaining ingredients. Bring to a boil, then reduce heat. Simmer 20-30 minutes or until flavors combine and chili is thick.

Serves 10

Per serving: 196 calories, 2 g fat, 0 mg cholesterol, 33 g carbohydrate, 9 g fiber, 11 g Protein, 24% Vitamin A, 143% Vitamin C, 8% Calcium, 18% Iron

[Lunabeane 2]

Quinoa Pilaf Recipe

• 2 Tbsp. olive oil
  
• 1 medium onion, chopped finely
  
• 3 cloves garlic, minced
  
• 1 cup finely-diced carrots
  
• 1 medium red pepper, chopped
  
• 2 cups quinoa, rinsed thoroughly through a fine sieve
  
• 4 cups vegetable broth
  
• 1 cup frozen peas, thawed
  
• Kosher salt or Maldon sea salt and pepper to taste
  

Heat olive oil in a large skillet over medium-high heat. Add onion and cook until soft, 3 minutes. Add garlic, carrots and red pepper, cooking until soft, about 5 minutes. Add quinoa and broth. Bring to a boil over high heat, then reduce heat to medium-low. Simmer, covered, 20 minutes or until Water is absorbed. Stir in frozen peas and salt and pepper.

Serves 6.

Per serving: 319 calories, 9 g fat, 0 mg cholesterol, 50 g carbohydrate, 6 g fiber, 13 g Protein, 94% Vitamin A, 55% Vitamin C, 6% Calcium, 34% Iron

[Startingover! 0]

Wow...thank you for everyone's input! I will definitely have to try some of the things!

[Alexalon9 0]

thank you soooo much!

I went out yesterday and bought quinoa and made it with some onions, peppers and tomatoes. It was very interesting, and seems like a good rice alternative :cursing: It seems to me like the quinoa takes on the taste of w/e it's cooked with? When I eat it, I simply taste veggies, so that seems to be my take. It's very cool and I'll throw it into my cooking rotation from now on :thumbup: Thanks for all of the cool recipes too!

[Lunabeane 2]

I've found that I sometimes have to over season with quinoa because it doesn't have a significant flavor of it's own. I find the same thing with bulgar wheat.

[legster 2]

Try cooking the quinoa in chicken or vegetable broth. That's what I do and it helps it to have more flavor. Sorry I forgot to mention that earlier.

Edited May 24, 2008 by legster

[Alexalon9 0]

Try cooking the quinoa in chicken or vegetable broth. That's what I do and it helps it to have more flavor. Sorry I forgot to mention that earlier.

well, i tried vegetable broth, and it tasted like... veggies lol I'm gonna try chicken broth next because that seems like it will have more kick. :3

[Ailie 1]

I'm glad I found this thread. I have found a vegetarian broth that's called No chicken Broth. It tastes like chicken broth, but has no chicken in it. It's very good and that's what I use to cook my Quinoa in.