Quinoa Veggie Bowls with Sautéed Sole & Lemon Chive Vinaigrette
Swapping out refined grains for whole grains such as quinoa not only can help to prevent against weight gain, but it can also go a long way in helping to prevent cancer. Here, quinoa is topped with gorgeous arugula, carrots, green beans and wild-caught fillet of sole for a meal that’s packed with flavor and nutrients.
Zest of 1 lemon, plus 1/4 cup juice (from about 2 lemons)
2 tsp chopped fresh chives
1 tsp Dijon mustard
1 tsp raw honey
1/4 tsp plus 1/8 tsp sea salt, divided
3 1/2 packed cups arugula
11/3 cups matchstick-cut carrots
1/3 cup sliced sun-dried tomatoes
1/4 cup unsalted sunflower seeds
4 6-oz wild-caught skinless fillets of sole
1/2 tsp ground black pepper
Cook quinoa according to package directions.
Bring a large pot of water to a boil. Add beans and cover pot. When water returns to a boil, reduce heat to medium-high and simmer until beans are crisp-tender, 2 to 3 minutes. Drain in a colander, then immediately add beans to ice water. Let cool for 3 to 5 minutes and drain. Cut beans in half crosswise.
In a medium bowl, whisk together ¼ cup oil, lemon zest and juice, chives, mustard, honey and 1/8 tsp salt. In a large bowl, combine quinoa, green beans, arugula, carrots and tomatoes. Add about three-quarters of the dressing and toss well. Divide among 4 bowls and sprinkle with sunflower seeds.
Preheat oven to 200°F. In a large skillet on medium, heat 1 tbsp oil. Season sole with remaining ¼ tsp salt and pepper. Add 2 of the fillets to skillet and cook until lightly browned and opaque in thickest part, 2 to 3 minutes per side. Transfer to a large rimmed baking sheet and keep warm in oven. Repeat with remaining 1 tbsp oil and 2 fillets. Top each quinoa bowl with a fillet and drizzle with remaining vinaigrette.
Serving Size: 1 1/2 cups vegetable-quinoa mixture and 1 fillet
A rainbow of vegetables – butternut squash, Brussels sprouts and radicchio – makes this whole-grain bowl a powerful medley of fiber and antioxidants. We use ground turmeric to add flavor and anti-inflammatory properties to the roasted squash. Turmeric is being studied for its ability to prevent or slow the spread of cancer, so we suggest keeping it handy in your cupboard and using it liberally.
Giving up gluten doesn’t have to mean saying goodbye to your favorite foods like pizza. Here, we show you how to make your own crust using quinoa as a base, and we’ve piled heaps of mushrooms, cheese and chicken on top for a pizza that’ll beat any delivery joint's.