Mendocino College CalFresh Outreach teamed up with the Culinary Arts Management program to develop DIY Quinoa Bowl kits. The kits include everything students will need to make these easy, healthy, and delcisions meals at home! View the recipe and video tutorial below.
Pick up your kit today at the Lowery Student Center in Ukiah (between 11:30 and 1) or tomorrow during normal business hours at any of our three centers!
We might think of microwave food as poor quality or unhealthy, but in reality it is the easiest and most healthy way to cook many vegetables, since nutrients aren’t leached out in the cooking water.
- ½ C quinoa
- 1 C water
- 3 oz broccoli florets
- 6 spears asparagus, cut into bite-sized pieces
- 1 green onion, sliced fine
- ½ carrot, cut into matchsticks
- ¼ red bell pepper, cut into matchsticks
- 1 egg (optional)
- 1 Tbs sesame seeds (optional)
- ¼ oz ginger, grated or minced
- 1 tsp rice vinegar (or other neutral vinegar, like white vinegar)
- 2 tsp soy sauce (use tamari for gluten free option)
- ¼ serrano pepper, minced (optional)
Combine quinoa and water in a microwave safe bowl that can hold 2 cups of cooked quinoa.* Cover with a plate and microwave for 6 minutes. Stir, replace plate and microwave for another 2 minutes. Remove and let stand still covered with the plate.
Place broccoli in microwave safe container, add a couple Tbs water and microwave for 2 minutes, then add asparagus and microwave another 2 minutes.
If using the egg, you can either microwave poach, scramble, or “fry”. To poach, crack egg into microwave safe bowl, cover with water, gently prick the yolk (so it doesn’t explode) and microwave between 40 and 70 seconds, depending on how runny you’d like your yolk. To scramble, mix well in microwave safe bowl, microwave for 30-90 seconds, depending on how soft you’d like your egg. To “fry”, put a small amount of oil on the bottom of a plate, crack the egg onto the plate, prick the yolk and microwave 40-60 seconds depending on how runny you’d like your yolk.
To make sauce, combine ginger, vinegar, soy, and serrano (if using)
Arrange cooked broccoli and asparagus, along with raw carrot and bell pepper, on top of quinoa. Pour sauce over, top with egg (if using) and sprinkle with sesame seeds (if using).
*Sometimes quinoa needs to be rinsed to remove saponin, a protective coating on the plant that is a natural insect repellent. Most commercially available quinoa has been pre-rinsed, so you shouldn’t need to do this.
Same ingredients and quantities
Place quinoa and water in small pot, bring to a boil over high heat, turn heat down to simmer, cover and cook 15 minutes.
While quinoa is cooking, bring a small pot of water to a boil, add broccoli and cook until almost tender (3-4 minutes), add asparagus and cook another minute. Drain well.
Cook egg to your preference (if using).
The rest of the procedure is the same as the microwave method.