Ingredients

• 1 cup of quinoa
• 2 cups of water
• 1 teaspoon of olive oil
• 1/2 cup of onion, diced
• 4 asparagus cut into quarters
• 1 mushroom, diced
• 1 cup of Brussels sprouts, diced
• 1/2 cup of zucchini
• 1 tsp of garlic powder
• 1 teaspoon of dried thyme
• parsley leaves
• 1/3 cup of nutritional yeast
• 1/4 cup of lemon juice
• Salt and pepper to taste

Instructions

• Combine the quinoa with water in a medium pot. Cover and bring to a boil, then reduce the heat and simmer for 15 minutes until all water is absorbed. Remove from heat and let cool for about 10 minutes. I put the pot outside to cool while I finished cooking the veggies.
• Put the olive oil and cut up onions into a medium sized saucepan over medium heat. Cook the onions for about 2 to 3 minutes or until they are translucent. Add the asparagus, mushrooms, Brussels sprouts, zucchini, garlic powder, thyme and parsley into the pan. Cover and stir occasionally until all vegetables are tender but not too soft. Add the quinoa and veggies together, stir in the nutritional yeast, lemon juice, salt and pepper.
• Serve immediately and enjoy!!!

Nutrition Facts

• Quinoa contains all nine essential amino acids, which are needed to make one complete protein in the body.
• An upset stomach from onions can be an indication that the individual has high levels of unhealthy bacteria in their gut. The onions help to eliminate the bad bacteria and the discomfort comes from the bacteria dying off.
• When under a lot of stress, B vitamins, which are important for mood and energy production, become very depleted in the body. Asparagus contains high amounts of easily absorbable B vitamins to help reestablish proper levels.
• Nutritional yeast also contain tons of B vitamins and is a good option for substituting dairy or cheese, because it gives the food a cheesy taste. Dairy, if consumed frequently, can be very inflammatory in the body.
• Brussels sprouts are a good source of vitamin A, which is a powerful antioxidant that helps the body fight against free radicals. If an over abundance of free radicals occur in the body, oxidative stress begins which can have detrimental effects on lipids, proteins, DNA and trigger a number of human diseases.
• Folic acid is the synthetic form of vitamin B9. The body has to convert folic acid into folate in order to be properly used. Folate is very important for pregnant women, because it helps towards reducing the chances of babies being born with birth defects of the spinal cord and brain. Cooked zucchini contains 13% of the daily value per cup needed for folate.

xo

Mindful Harts.