Here’s why I’m “almost” a vegetarian– consuming protein makes the kidneys work too hard. I learned this from a routine blood test. In the chemistry section the normal range for BUN or Blood Urea Nitrogen is between 9 and 23. Mine was 24, and I need to adjust pure protein (meat, eggs) downward. For dinner I made Quinoa with Vegetables and Herbs. Absolutely delicious seasoned with Mrs. Dash Chipotle.
Photo is courtesy of Jonny Valiant
- 1 cup quinoa
- 1/2 tsp. kosher salt, divided
- 2 Tbsp. olive oil
- 1 small red onion, chopped
- 2 cloves garlic, minced
- 1 medium zucchini, chopped (about 2 cups)
- 3 carrots, peeled and chopped (about 1 1/2 cups)
- 2 tsp. fresh thyme or oregano (optional)
- 1/4 tsp. Mrs Dash Chipotle seasoning
- 1/4 tsp. ground black pepper
- 1 Tbsp. chopped fresh chives
Active time: 35 minutes
Total time: 50 minutes
Rinse quinoa in a strainer. In a heavy-bottomed saucepan, bring quinoa, 2 cups water, and 1/4 tsp. salt to a boil. Cover, reduce heat, and simmer until quinoa absorbs the water, 10 to 15 minutes.
Meanwhile, heat oil in a large skillet over medium-low heat. Add onion; cook until soft and translucent, about 5 minutes. Raise heat to medium-high and add garlic, zucchini, carrots, thyme or oregano (if using), and red pepper flakes. Sauté, stirring frequently, until vegetables are tender and golden around the edges, 8 to 10 minutes. Season with 1/4 tsp. each salt and black pepper. In a large bowl, mix together quinoa, vegetables, and fresh chives and serve.
Per serving: 255 calories, 10 grams fat, 7 grams protein, 36 grams carbohydrates.