Anti-Angiogenic Zesty Quinoa with Artichokes, Asparagus and Kale
- Javier Carrion
- Apr 27, 2024
- 2 min read
This nutritious and delicious dish combines the healthful benefits of quinoa, artichokes, asparagus, and kale into a delightful meal that's not only pleasing to the palate, but also packed with anti-angiogenic properties. These ingredients are rich in nutrients that help inhibit the growth of blood vessels that feed cancer cells. Now, let's get cooking!
Ingredients
2 1/4 cups uncooked quinoa
2 3/4 cups vegetable broth
1 large lemon, zested and juiced
4 cloves garlic, minced
2 1/4 teaspoons sunflower oil
3/4 pound asparagus, bottom inch of spears discarded and the rest cut into 1 inch pieces
1 1/4 cup canned artichoke hearts, quartered
3 cups kale, chopped
1/3 cup walnuts, broken into smaller pieces
Salt and pepper to taste
2 1/2 tablespoons olive oil
Freshly shredded Parmesan (optional) (omit for vegan)
3 scallions, chopped
Detailed Cooking Instructions
Start by rinsing the quinoa in cold water using a fine mesh strainer to remove any dust or debris.
In a medium-sized saucepan, combine the rinsed quinoa, freshly squeezed lemon juice, grated lemon zest, and vegetable broth for added flavor.
Place the saucepan over medium-high heat and bring the mixture to a boil, stirring occasionally to prevent the quinoa from sticking.
Once the mixture has reached a boil, reduce the heat to low, cover the pan, and let it simmer for about 12-14 minutes. This allows the quinoa to absorb the broth and become tender.
After the quinoa is cooked, remove the saucepan from the heat. Use a fork to fluff the quinoa, which helps to separate the grains and make it lighter. Re-cover the pan and let it sit for 5-7 minutes to allow the quinoa to absorb any remaining liquid.
While the quinoa is resting, heat the sunflower oil in a separate frying pan over medium heat. Sunflower oil is used because of its neutral taste and high smoke point.
Add the minced garlic to the pan and sauté it until it starts to brown, stirring frequently to prevent it from burning. Once browned, transfer the garlic to a bowl to prevent it from overcooking.
In the same pan, add the asparagus pieces and sauté for 2-3 minutes, just until they start to become tender but still have a bit of crunch.
Add the chopped kale to the pan and cook just until it begins to wilt, which should only take a minute or two. Cooking it briefly helps to retain its nutrients.
Now, add the quartered artichoke hearts and broken walnuts to the pan. Continue to cook for a couple more minutes, stirring frequently to distribute heat evenly.
Return the browned garlic to the pan and mix well to combine all the ingredients. The garlic adds flavor to the vegetables.
Once the quinoa is fully cooked and all the liquid has been absorbed, add it to the pan with the vegetables.
Mix the quinoa and vegetables thoroughly to make sure all the ingredients are evenly distributed.
Serve the dish immediately while it's still warm, sprinkled with freshly shredded Parmesan for a salty kick and chopped scallions for a touch of freshness.
Now, it's time to enjoy this delicious and nutritious meal! The combination of quinoa, vegetables, and cheese makes a fulfilling dish.
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