Whole grains are a great source of protein and other nutrients that are typically found in meat and eggs, making them a valuable part of any plant-based diet. While naturally vegan by nature, grains are often paired with non-vegan ingredients, making many recipes offlimits to vegans.
That’s where The Great Vegan Grains Book: Celebrate Whole Grains with More than 100 Delicious Plant-Based Recipes by Celine Steen and Tamasin Noyes comes the rescue, taking you step-by-step through the myriad grains available today, and providing you with more than 100 delicious and easy plantbased, wholegrain recipes (many of them lowfat, soy free, and even glutenfree!). Each recipe uses whole-food ingredients that can be easily found at most grocery stores, so you can say yes to grains and eating better too!
Quinoa Breakfast Pilaf
This simple recipe lets the flavors of its ingredients shine, creating a meal that’s beautiful to look at and good for you as well.
- 1 cup (235 ml) water
- 1 cup (235 ml) unsweetened pineapple juice, plus more for serving
- 1 cup (170 g) dry ivory quinoa, rinsed and drained
- 2 tablespoons (30 ml) pure lemon juice
- 1 cup (150 g) pomegranate seeds (see Recipe Notes)
- Orange zest, to taste and optional
- 2 tablespoons (11 g) minced fresh mint, optional
- 1 cup (140 g) dry roasted whole cashews, coarsely chopped (see Recipe Notes)
- ½ cup (30 g) toasted unsweetened coconut flakes (see Recipe Notes)
In a saucepan fitted with a lid, bring the water and pineapple juice to a boil. Add the quinoa, lower the heat, and simmer covered until the liquid is absorbed and the quinoa is tender, about 15 to 20 minutes. Let stand 5 minutes. Fluff with a fork, and set aside to cool to room temperature.
In a medium bowl, gently fold the lemon juice, pomegranate seeds, and zest into the quinoa. Divide into 4 portions, and top each portion with 1 ½ teaspoons mint, ¼ cup (35 g) cashews, 2 tablespoons (8 g) coconut flakes, and a drizzle of (warm or cold) pineapple juice. Serve immediately.
Yield: 4 servings
For extra sweetness, add 1 tablespoon or more (20 g or more) pure maple syrup or agave nectar to the grains once cooked.
For extra creaminess, stir a little vegan yogurt (plain or vanilla, unsweetened or not) in the pilaf.
To toast coconut flakes, preheat the oven to 325°F (170°C, or gas mark 3). Place the flakes on a baking sheet. Bake until golden brown and fragrant, stirring occasionally to prevent burning, about 10 minutes total. Set aside to cool.
To roast cashews, preheat the oven to 325°F (170°C, or gas mark 3). Place the cashews on a baking sheet. Bake until golden brown and fragrant, stirring occasionally to prevent burning, about 15 minutes total. Set aside to cool.
You can replace some or all of the pomegranate seeds with cubed fresh pineapple, mango, or chopped slices of orange.
We love to eat this with other grains as well by combining half of the quinoa with 1 cup (174 g) cooked millet (as pictured).
From The Great Vegan Grains Book @2015 Celine Steen and Tamasin Noyes. Reprinted with permission from Fairwinds Press.