A quinoa mushroom risotto.
Why Quinoa? It's a brilliant source of vegetable protein, so ideal for vegans and vegetarians. It's grown high in the Andes and was known as the mother grain of the Incas. It's very well tolerated by gluten intolerant folk and contains a 100% more protein and 900% more fibre than long grain white rice. It is rich in calcium, magnesium and iron and contains all the essential amino acids needed to make it a complete protein all on its own. It's also low in starch, which keeps blood sugar levels nice and even. And this version is delish!
And the mushrooms are bursting with vitamins & minerals, especially Shitakes (known for their immune boosting nutrients, especially Vitamin B). And all mushrooms deliver a boost of Vitamin D, especially if you pop them out in the sun for 15 minutes. Fact!
INGREDIENTS FOR 2
I cup of red quinoa: (the red is nuttier & really suitable for a risotto type dish) very high in protein
3 cups of water
2 chopped red onions
3 tablespoons of diary-free cream
I tablespoon of organic olive oil
I small dessert spoon of honey (I found it a little too sweet, so go easy)
1 tablespoon, or a big glug, of marsala or red wine (I added marsala at the last minute to add a bit of zing and it really made the whole dish taste like a real risotto).
Vegetarian parmesan (I found a wonderful one in Byron Bay made from cashew by Extraordinary Foods, it tastes just like the real thing, without the animal unfriendly rennet) I am doing a freebie sample soon, so watch out for news on this.
300 grams of sliced shitake & chestnut or oyster mushrooms: the benefits of shitake are well known for their immune boosting properties, but did you know that if you pop your mushrooms outside in the sun for 15 minutes they go into over drive to produce more vitamin D for you?
Simmer the quinoa in the 3 cups of water for approximately 14 minutes
Fry the onions and mushrooms till brown, in a good olive oil
Lower the heat & add 3 T of dairy-free cream and honey and continue to simmer for at least 5 minutes, season to taste.
Add a good splash of marsala or red wine at the end
Serve with added veggie parmesan, a side salad with avocado, or grated raw veg, or even baked peppers for even more antioxidants, and a sprinkle of coriander or parsley.
Here's the video of me making it:
And there you are, a really quick, healthy dish that will surprise you with its deliciousness. All completely wheat free, gluten free & dairy free. I made it with burgers for a meat eating friend and he absolutely loved it. But it wasn't pretty enough to photograph!
Let me know if you try it and like it and if you want any more mushroom based dishes, there's a lovely Asian curry here which you can easily convert to a vegan dish.
See you soon and have a lovely week,