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Spicy Asian Quinoa with Brussel Sprouts & Red Peppers

I know it has been four years since I posted anything new on here. A lot has changed! One, is I found the love of my life, Sophee, who is vegetarian, and of course, I am a meat eater.

This dish was inspired by her, the winter season, and my travels to South Korea to visit my college friend, Mike Behn. South Korea is a really cold place!!

Recently, I graduated from Academy of Culinary Nutrition’s Culinary Nutrition Expert Program. My goal was to learn more about how food can properly nourish and heal the body. So, this is why I have started to write and research again on how Asian ingredients and vegetables provide us the nutrients to have energy and focus in life.

When I think of Korean food, I think of cabbage and gochujang for spicy. Sophee loves spicy food, so that is one of things we have common in food. Brussel sprouts are a better alternative if you don’t want to buy a whole head of cabbage, and only a few sprouts.

Nutritional and Health Benefits

A. Brussel Sprouts

  • Great source of folic acid, vitamin C and K, and beta-carotene
  • Great source of vitamin B6, fiber, thiamine, and potassium
  • Help to reduce the risk of cancer

B. Red Bell Peppers

  • One of the most nutrient-dense foods available
  • Good source for various nutrients: vitamin C, K, and B6. Also, thiamine, folic acid, and beta-carotene
  • A source for antioxidant and phytochemicals
  • Red peppers protects against cancer and heart disease with capsaicin, flavonoids, and vitamin C

C. Gochujang

  • Good source of protein
  • Contains vitamin B2 and C for metabolism and antioxidants
  • Capsaicin for wight loss

 

 

IMG_0462

IMG_0464

All in one big wok!! And the white quinoa on the right

IMG_0466

Stir in the gochujang like a twister. Look, the quinoa is done and waiting.

Serves 4

Ingredients:

  • 1 spanish onion, sliced
  • 2 cloves garlic, minced
  • 1 red bell pepper, sliced
  • 8 each brussel sprouts, sliced
  • 12 each white button mushrooms, sliced
  • 4 tbsp olive oil
  • 1 tbsp gochujang
  • 1 tsp sesame oil
  • 1 cup white quinoa
  • 1.5 cup water

Directions:

  1. Rinse and place the white quinoa in a medium-size stock pot with the 1.5 cup of water. Bring it to a boil and lower the heat to simmer for 15 minutes.
  2. Heat the wok with the olive oil over medium-high heat. Then add all the vegetables, stir-fry until tender and a little brown color too.
  3. When the vegetables are tender, add the gochujang paste to the wok. Add 2 tbsp of water to mix the paste well with the vegetables. Cook the vegetables for 2 minutes and add the sesame oil
  4. To serve, place the cooked quinoa in a bowl and add the stir-fry vegetables on top. Enjoy hot.

Reference

Murray, Michael., J. Pizzorno, and Lara Pizzorno. The Encyclopedia of Healing Foods. New York, Atria Books, 2005.

Gochujang, Korea’s Healthiest Diet Condiment. Retrieved from http://www.healthguideinfo.com/dieting-tips/p36814/

 

 

 

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