Cauliflower, Broccoli, Onion, Quinoa Mix Recipe

Looking for an easy Cauliflower, Broccoli, Onion, Quinoa Mix recipe? Learn how to make Cauliflower, Broccoli, Onion, Quinoa Mix using healthy ingredients.


Submitted by mizzia

Makes 3 servings



Lightly sauteed, lightly seasoned, highly nutritious and very delicious!

Recipe Ingredients for Cauliflower, Broccoli, Onion, Quinoa Mix

1 head, small (4" dia) Cauliflower
0.33 cup, chopped Onions
0.5 cup, chopped Broccoli
1 1tsp Olive Oil
0.33 serving Fair Trade Organic Unrefined Coconut Oil
0.13 serving Coconut Milk
1 clove Garlic
1 tsp Ginger Root
0.2 cup Quinoa
0.5 fruit (2-1/8" dia) Lemons

Recipe Directions for Cauliflower, Broccoli, Onion, Quinoa Mix

Chop cauliflower, broccoli and a little less than half an onion into pieces about 1/2 an inch, to retain flavor and crunch. Sautee on low heat for no more than 10 mins (covered, to retain juices) w/ oil and garlic, a bit of salt and pepper and whatever other spices you want to add (but keep sodium as low as possible, for the lemon juice really helps bring out the flavors). Add a bit of coconut milk (unsweetened) to avoid burning or dryness, and you won't need more oil. Add a little fresh ginger or fresh tumeric root for added health benefits. Top it off with a couple tablespoons of cooked quinoa, mix together and enjoy!
Categories

Main Dish, Saute, Vegetarian

Nutrition Facts
Serving Size 150.6g
Amount Per Serving
Calories
109
Calories from Fat
37
% Daily Value*
Total Fat
4.1g
6%
Saturated Fat
1.9g
9%
Trans Fat
0.0g
Sodium
34mg
1%
Potassium
426mg
12%
Total Carbohydrates
16.0g
5%
Dietary Fiber
4.0g
16%
Sugars
3.4g
Protein
4.2g
Vitamin A 3% Vitamin C 101%
Calcium 4% Iron 7%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
88% confidence
A
  Good points
  • Low in sodium
  • High in dietary fiber
  • High in manganese
  • High in potassium
  • High in vitamin B6
  • Very high in vitamin C
  •  
    Join Calorie Count - It's Easy and Free!
    CREATE FREE ACCOUNT
    Advertisement