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Tuscan Quinoa & Kale with Broccoli

Delicious and nourishing with all the flavours of a good Italian pasta sauce loaded with vegetables and using quinoa as the whole grain and a great source of plant-based protein.  Spice it up and swap out greens, herbs and vegetables as the seasons change.

  • Serves4
  • Cooks in 20 - 25 mins
  • Prep time 10 mins
  • Plant Protein

    Recipes with plant protein-rich ingredients.  Examples of plant-based high protein foods include; quinoa, teff, millet, wild rice, oats, buckwheat, amaranth, sorghum, wheat, nuts, seeds, hemp seeds, peas, beans, lentils, legumes, soy, tofu & tempeh, broccoli, brussels, spinach, kale, mushrooms, nutritional yeast.

  • High Fibre

    High fibre foods are an important part of a healthy digestive system. Whole grains, fruits, vegetables, nuts and seeds are high in fibre.

  • Anti Oxidants

    Anti-oxidant are phytonutrients that can help slow & prevent cellular damage from free radicals that can cause disease. Many plants contain anti-oxidants.

  • Immune Support

    Recipes have ingredients that support our immune system and help our bodies to fight bacterial and viral infections.  Foods high in antioxidants, vitamins and minerals support our immune functions.  Food and herbs with anti-inflammatory, anti-fungal, anti-bacterial and anti-viral properties help our bodies fight infection and support our immune response.

  • Heart Healthy

    Heart Healthy recipes have lots of whole grains, fruits & vegetables. A diet rich in plant foods, low in refined fatty foods can help lower cholesterol.

Ingredients

adds to shopping list

  • 2 tsp water | olive oil
  • 1 onion - finely diced
  • 1 celery stalks - finely diced
  • 1 carrot - finely diced
  • 2 garlic cloves - finely chop
  • ½ cup parsley - finely chop
  • ½ - 1 tsp dried chilli flakes
  • 1 tbsp tomato paste
  • 1 cup quinoa - rinse well
  • 1 can 14oz |411g tomatoes - crushed
  • 2 cups water | broth | stock
  • 2 tsp oregano | Italian herbs
  • 1 tsp salt | dulse + pepper
  • 3 cups kale - diced
  • 1 head broccoli - cut in florets
  • Fresh Herbs to garnish*

Method

Tuscan Quinoa & Kale with Broccoli

 

WASH & CHOP all your vegetables.

 

SAUTE onion, garlic, celery, parsley, chilli flakes for 4mins – stir often until lightly golden.

 

ADD tomato paste, cook stirring for 1 min.

 

ADD rinsed quinoa, crushed tomatoes, herbs, water | broth.  Put lid-on simmer on low for 15mins – stir occasionally.

 

LIQUID will be absorbed and the quinoa tender creating a thick stew style consistency. If it feels too thick, add a splash of water or if too watery reduce a little longer with lid-off, stirring a few times.  Turn off heat. TASTE add & adjust seasoning. 

 

STIR IN KALE. Place the lid back on the residual heat will gently cook the kale for a few mins while the broccoli steams.

 

STEAM the broccoli in a steamer pot set up for 3 mins or until cooked to your liking and set aside.

 

SERVE – plate quinoa in bowls, top with steamed broccoli and garnish with fresh herbs. 

 

SERVING IDEAS:
with sourdough or Gluten-Free Body Balance Bread toasted.
with parmesan, cashew parmesan, Spinach & Basil Pesto.
topped with any steamed greens or roasted vegetables or Grilled Mushrooms.
accompanied with a Green Salad. 

Chef Hat Icon Chef tips + Ingredient Swaps + Ideas

THERAPEUTIC DIETS – Adapt the recipe and ingredients according to your healthcare provider.
Please remember to read food ingredient labels.

 

OIL-SALT-SUGAR FREE DIET – you can easily make this by using water instead of oil to saute + dulse in place of salt.

 

TOMATOES –  use 1 ¾ cups or 1 can of crushed tomatoes.  Fresh tomatoes use 2 cups grated, blended or finely diced.

 

SPICE IT UP add more chilli to taste or make it more eastern or Indian flavoured with cumin, coriander, curry, cardamom.

 

*FRESH HERBS use basil, parsley, chives, oregano, rosemary – finely chopped.

 

SWAP KALE for Swiss Chard, spinach, dandelion greens, bok choy, stirfry greens, turnip greens, good king henry, nettles.

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