My Healthy Kitchen – Vegetarian Quinoa Chilli

On the healthy lunch train for the next couple weeks and I’ve been battling to come up with some delicious one week meals that I’m not going to get bored of too quickly. Eating the same thing everyday can get a bit tedious but with my work schedule it’s such a mission to be making fresh lunches everyday. I’ve made everything from curries to soups and needed a fresh challenge. Recently I’ve been reading a lot of posts on friends walls about Chilli. Now when I first heard about chilli I imagined those little green or red peppers that can cause a hell of a lot of pain if u eat too many. I didn’t realize that “Chilli con carne” or other versions of chilli contain a healthy mix of ground beef, beans, veggies and tomatoes in a spicy/Mexican inspired sauce.

My first bowl of Chilli with Ronnie 😀

I had my first bowl of Chilli on top of Mount Lemon in Tucson Arizona with my uncle Deon’s very good friend Ron Osland. I had no idea what to expect but Ron explained it all for me. It was just a nice big Moorish bowl of delicious meat and sauce topped with cheese and onions. The smell was amazing and the setting of the restaurant was too stunning for words and to compliment the meal I also had my first Root beer. It was the perfect meal for the perfect day. Thanks Ronnie 😀

I chose to recreate this recipe/moment after looking through some old pics. The original recipe calls for ground beef (insanely expensive in Korea) and lots of cheddar (Damn u diet!!) But I wanted to give it a healthy twist. Vegetarian style Chilli with Quinoa is quite a popular winter meal so I decided to make my own.

Ingredients

1 cup quinoa, rinsed

2 tablespoon olive oil

1 onion, minced

4 cloves garlic, thinly sliced (I love everything garlicky)

1 tin corn kernels

2 green bell peppers, chopped

1 can red kidney beans, drained and rinsed

4 Tomatoes, chopped

1/2 cup tomato sauce

1/2 cup veggie stock

1-2 tablespoons hot pepper flakes

Salt and pepper to taste

Instructions

Wash quinoa and set aside.

In a large pot, heat the olive oil. Add the onion and garlic and cook until translucent, about 2-3 minutes. Add the tomatoes, corn and peppers and cook about 3-4 minutes.

Add the quinoa, kidney beans, tomato sauce and veggie stock. Season with hot pepper flakes. Simmer for about 10 minutes and add 1 cup of water if it gets dry. Serve warm.

Garnish with avocado slices and cheese if you’re feeling naughty. I had this bowl of chilli for dinner but the rest of the lunches for the week will have no fun toppings.

CHEFS NOTES:

One problem I had with adding the quinoa straight into the sauce was that it didn’t really cook/sprout as fast as I wanted it to. I kept adding water and boiling and simmering a couple times before I got it right. What I would do next time is cook the Quinoa separately and then add it to the sauce once both components were semi-cooked.

I wanted to add some different beans such as black beans or even lima beans (butter beans) but due to the sad fact that down in Daegu we can’t find any of those ingredients easily. I just stuck to the usual kidney beans. I guess you could also add lentils to this recipe for something different. Try it your own way and post any recipes here 😀

My Healthy Kitchen – Quinoa Sushi

So with my Quinoa obsession starting a few months ago I have been looking for all sorts of crazy and obviously healthy recipes to experiment with. The one recipe that blew my mind as I was on my usual afternoon Pinterest hack was Quinoa Sushi. This specific recipe that I got from iwashyoudry included crispy fried bacon and sun dried tomatoes as a filling! Yum yum!! I wanted to go with something a little more traditional and with 2 of my favorite sushi fillings, avocado and salmon. I was amazed at how easy it was. All u do is replace the rice with the Quinoa and cook it almost exactly the same way. I mean really! Quinoa sushi? Now I love sushi. I even flew all the way to Japan to eat sushi. I had no idea if this recipe would even come close to the real thing and if I would have gone and ruined a beautiful piece of salmon as well as my other love Avocado. It was worth a try.

So I finally gathered all my ingredients together and gave it a go. I prepared my quinoa the night before as it needs to be cold when u place it on the Nori Sheet. This was the first time I was using Red Quinoa and was pleasantly surprised when it sprouted in the pot! It was just beautiful. This is the recipe I adapted from iwashyoudry.

Ingredients

For the Roll:

1 cup of Quinoa (prepared beforehand and left to cool)

1 sheet of Nori (sushi paper)

1 Avocado, pitted, peeled and sliced

100g Fresh Salmon

1 1/3 cups of water

1/2 cup rice vinegar

2 tbsp sugar

2 tsp salt

Plastic wrap

Bamboo rolling mat

For the Spicy Mayo:

2 tbsp Mayo

2 tsp Sriracha Hot Sauce

dash of Sesame Oil

Instructions

For the Quinoa:

Wash the quinoa in cool water to remove any soapy residue. Place quinoa and water in a small sauce pan. Set to high heat, stirring occasionally until it reaches a boil. Reduce heat to low, cover and let cook for 12-15 minutes.

Meanwhile in a small saucepan combine the vinegar, sugar and salt over low heat. Stir constantly until the sugar and salt are dissolved, then remove from heat and cool. Once the quinoa is cooked use a wooden spoon to scoop it into a plastic or wooden bowl. (do not use a metal bowl, it does not react well to the vinegar). Pour the vinegar mixture over the quinoa gently fold it in. Let the quinoa cool to room temperature. I let my quinoa cool down and then popped it in the fridge overnight.

Red Quinoa, Salmon & Avocado

To make the sushi:

I first made the spicy mayo by adding the Sriracha, mayo and sesame oil together and setting it aside.

The I placed the bamboo mat inside a Ziploc bag and then put the sheet of Nori on top.

Then I spread the cooled quinoa evenly over the Nori about 5mm thick. Leave about 2cm at the end of the Nori. This will help when sealing the sushi roll. The quinoa isn’t as sticky as normal sushi rice so take care when spreading it. I compressed it quite a bit.

I put on some sliced avo and salmon near the front of the roll. I also drizzled a little of the spicy mayo inside. Then I slowly lifted up the front of the mat and started to roll and squeeze until the whole sushi roll was tightly packed and ready to be eaten.

Then I cut it into 1cm rounds, drizzled some spicy mayo on top and devoured it without breathing lol. I’m lucky I managed to get any pictures once I was done. It tasted brilliant. I could definitely taste the quinoa and even though it was a bit loose it was fantastic. It had the correct balance of sweet and sour inside and the spicy mayo just finished it off perfectly. I would have even dipped the roll in some soy sauce had I had any. I’m certainly gonna try this again and see what other ingredients compliment the quinoa. Maybe even a spicy shrimp? Keep ur bellies posted.

My Korean Kitchen SPECIAL – Korean Chicken Cajun Quinoa

Being on a diet (story of my life) is never easy. Especially in Korea when bowls of rice are served at every meal and by every meal I mean EVERY meal, even breakfast. My poor blood sugar was in shock after the first few months here; I just couldn’t face eating my school lunch without it but I persevered. The death stares and questions I was asked when I had no scoop of rice on my tray caused an absolute riot in the cafeteria. Is Che sick? We should make her Kimbap (made with rice!!) Does Che not like the lunch? Let’s make her rice cake soup (moooorree rice). Eventually I made the rational decision to walk away from school lunches all together. This was a good thing (my health) and a bad thing. Going to lunch is the only time I ever really got a chance to spend with my other teachers and when I stopped going to the cafeteria they thought I had left the country!

So now that I had to start prepping my own lunches everyday I finally had a chance to hit the healthy train. I had heard about Quinoa many years ago but didn’t really know much about it. About 5 months ago I decided to look into it a bit more (after hours of Pinterest searching). Turns out Quinoa is not infact pronounced Kee-No-Wa (lol) and is as healthy as ever. It’s a healthy grain, high in protein and gluten free! Wahoo! I’m all about no gluten these days. I immediately tried to get my hands on the stuff but as is always with Korea, the ingredients we miss and crave are veeery hard to find. I resorted to buying myself a bag on iHerb. The greatest website ever for healthy supplements and foods. Finally I could start experimenting with it.

I’ve always been a sucker for a nice spicy yet creamy pasta and taking a hint from a fellow chef in Korea I decided to take a traditional Cajun Cream Chicken recipe and adjust it with a few delish Korean ingredients, make it as high protein as possible and rest it on a bed of delicious Quinoa.

I first made my own version of  Cajun spice from scratch. 2T Paprika, 2T Salt, 2T Garlic Powder, 2T Onion Powder, 3T Hot Pepper Flakes. I popped this into a nice big Ziploc bag.

I used a whole chicken diced up Korean style (hacked to bits! Gordon Ramsay would invent new swear words for this) and put this into the bag of spices and shook it up till all the pieces were coated.

I fried 1 chopped onion in some olive oil till translucent then added the chicken and fried till brown on all sides. I then added 1 yellow pepper, 4 green chilies (seeds omitted – tooooo spicy!!) and 1 large zucchini (baby marrow). Added 1 cup of water and 100ml  cream. This boiled away for about 20 mins.

At this stage the sauce was juuust about there but I had only added a small amount of cream and needed to thicken and creamify it more. Enter tofu. Yes that’s Tofu not more cream in the picture.

I’ve fallen in love with Soft Tofu since the first time I made a Korean Tofu Stew. It adds a wonderful texture and flavour to a dish. I let this cook through for another 10 mins.

Also because I’m Koreanising this recipe what goes in next? Yup good old Kimchi! YUM!! I put this in near the end of the cooking time because I still wanted the fresh crunch and because rice is my devil I had cooked a few cups of Quinoa a bit earlier and added my chicken to it. It smelt AMAZING!! It was spicy as all hell just how I like it and had this wonderful creamy sauce packed with delicious veg and chicken. So full of protein deliciousness for my lunches for the week. Dr Atkins eat your heart out 😀