Curried quinoa salad

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Spanish below

Ingredients: (serves 2-3)

  • 1 cup quinoa
  • 2 cup water
  • 1/2 onion, chopped
  • 1-2 cloves garlic, minced
  • 2 tbsp oil
  • 1 tbsp soya sauce
  • 1 tbsp maple syrup
  • 1 tsp curry powder
  • 1/2 carrot, chopped
  • 1/2 green pepper, chopped
  • croutons and spinach
  • salt and pepper to taste
  1. Bring a saucepan with quinoa and water to a boil. Give it a stir, add a lid, reduce heat to low and cook for about 10 minutes or until liquid has absorbed.
  2. Heat oil in another saucepan, cook onion and garlic over low heat, add green pepper and carrots and stir until softened.
  3. Mix oil, maple syrup, soya sauce and curry powder in a small bowl. You can add some water if you want.
  4. Add cooked quinoa and sauce mixture into the saucepan and stir. Add pepper and salt to taste. Let it cook for about 5 minutes over medium high heat and finally add spinach and croutons.

 

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Ingredientes: (para 2-3 pers)

  • 1 taza de quinoa
  • 2 tazas de agua
  • 1/2 cebolla, en trozitos
  • 1-2 dientes de ajo
  • 2 cucharadas de aceite
  • 1 cucharadas de salsa de soja
  • 1 cucharada de sirope de arce
  • 1 cucharadita de curry
  • 1/2 zanahoria
  • 1/2 pimiento verde, chopped
  • picatostes y espinacas
  • sal y pimiento al gusto
  1. Añade el agua y la quinoa en una olla. Espera a que hierva y entonces tápala y baja un poco el fuego. En diez minutos aprox estará cocinada.
  2. Calienta una sartén con aceite y pon la cebolla cortada, los ajos, zanahoria y pimiento verde en trozitos y espera a que se cocine.
  3. Mientras, mezcla el sirope de arce, aceite, curry y salsa de soja en un cuenco. (Puedes añadir un poco de agua)
  4. Añade la quinoa cocinada y la salsa en la sartén y mezcla. Salpimenta.
  5. Deja que se cocine todo unos cinco minutos a fuego medio y finalmente añade espinacas y picatostes y ale! 🙂

Protein bowl

If You’re Vegan, How Do You Get Enough Protein? 

If you’re worried about getting enough protein on a vegan diet, DON’T BE!. The truth is, most people get to much protein in their diet and vegans can easily get more than enough. Lentils, seeds, beans, tofu, quinoa, soya, nuts.. are an excellent source of protein. There are no known cases of protein deficiency in the US unless the person is malnourished overall..

So a simple bowl can can easily be a perfect source of protein. (you can use whatever you want for your lunchy bowl, but here are

 

Ingredients

  • 1/2 cup cooked lentils
  • 1/2 cup cooked beans or chickpeas
  • Spinach, arugula or green vegetables
  • pinch of salt
  • 1 tbsp oil
  • 1 tbsp vinegar
  • Tomato
  • Vegan meat
  • Avocado
  • Seeds (chia, pumpkin, poppy)

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Here is a handy list of foods and their protein amount:

Chia seeds, dried (Nutritional value per 100 g):

  • Energy: 436 kcal
  • Fat: 30,74 g (omega 3: 17,8 g, omega 6: 5,8 g, saturated: 3,3 g, monounsaturated: 2,3 g; polyunsaturated: 23 g)
  • Protein: 16,54 g
  • Calcium: 631 mg
  • Magnesium: 335 g
  • Cholesterol: 0 mg
  • Potassium: 407 mg
  • Iron: 7,72 mg
  • Vitamin E: 0,5 mg
  • Vitamin C: 1,6 mg
  • Carbohydrates: 7,72 g

Pumpkin seeds, dried (Nutritional value per 100 g):

  • Energy: 446 kcal
  • Fat: 19 g
  • Protein: 19 g
  • Calcium: 55 mg
  • Magnesium: 262 g
  • Cholesterol: 0 mg
  • Potassium: 919 mg
  • Iron: 3,3 mg
  • Vitamin C: 0,3 mg
  • Carbohydrates: 54 g

Raw vs cooked:

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