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Raw Vegetable with Quinoa

HealthyVegan's picture
This raw vegetable recipe is one of my stand-by dinners when I just want a whole bunch of vegetables. It's very quick if you don't need the grains, and so satisfying with the salty tamari. If you like to eat raw food, this is one of my healthy vegan recipes that is easily made 100% raw.
  Mushrooms 4 , sliced
  Zucchini 1⁄4 , sliced
  Sea salt 1 Teaspoon
  Tamari/Soy sauce 1 Tablespoon
  Bok choy stems 4 , sliced
  Tomato 1 , diced
  Sesame oil 1 Tablespoon
  Toasted sesame oil 1 Teaspoon
  Quinoa/Quinoa 1 Cup (16 tbs)

Rinse the rice or quinoa with water, drain, add 2 cups water for every 1 cup grain. Sprinkle a bit of sea salt in the water, bring it to a boil for a minute, then turn down to low and simmer. Rice will take 45 minutes, quinoa will take 20-30 minutes.
If you want to make a fully raw meal, use sprouted quinoa instead. Soak the quinoa for 2 hours, drain, and let sit in a mason jar covered with cheesecloth or mesh upside down to allow drainage. Quinoa will start to sprout in 1-2 days. It should be eaten before the tails get too long.
To soften the vegetables without cooking, put the mushroom and zucchini slices in a large bowl with a lid. Sprinkle sea salt and tamari on them, shake, and leave to marinate for at least 20 minutes. Shake again as often as you like. For the bok choy, sprinkle some sea salt on it and lightly massage it for a minute or two. Add it to the bowl, along with the diced tomato.
Mix the oils and tamari together and pour over the raw stir fry. To keep things 100% raw, you would need to replace the tamari with a raw soy sauce or and omit the toasted sesame oil.
Serve over the cooked or sprouted grain. I hope you enjoy this raw vegetable recipe, the latest of my healthy vegan recipes.

Recipe Summary

Main Dish
Vegan, Vegetarian
Running out of time and want to prepare a healthy meal? This recipe will come as a savior. Watch the chef share her favorite recipe of Raw Vegetable with Quinoa. This dish will sure make a place in the list of your favorites.

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Nutrition Rank

Nutrition Facts

Serving size

Calories 430 Calories from Fat 126

% Daily Value*

Total Fat 14 g22%

Saturated Fat 1.9 g9.5%

Trans Fat 0 g

Cholesterol 0 mg

Sodium 1242.6 mg51.8%

Total Carbohydrates 61 g20.5%

Dietary Fiber 8.4 g33.6%

Sugars 3.6 g

Protein 16 g32.4%

Vitamin A 71.6% Vitamin C 71.8%

Calcium 14.8% Iron 30%

*Based on a 2000 Calorie diet


Raw Vegetable With Quinoa Recipe Video