This high-protein quinoa dish is a nutritious and versatile meal, perfect for any time of day. Combining fluffy quinoa with a tangy, dairy-free sour cream, it’s a healthy, plant-based option that’s simple to prepare.
Preparation Time:
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Total Time: 25 minutes
Ingredients:
For the Quinoa:
- 1 cup (170g) quinoa
- 1 cup (250ml) dairy-free milk or water
- ½ medium carrot, grated
- 2 tbsp chopped chives or spring onion (optional)
For the Dairy-Free Sour Cream:
- 12 oz (350g) firm silken tofu
- 1 tbsp nutritional yeast
- 1 garlic clove
- ⅓ cup (80ml) dairy-free milk
- 1 tbsp lemon juice
- Salt, to taste
Directions:
- Cook the Quinoa:
- Rinse quinoa, bring to a boil with milk or water, and simmer for 15 minutes until tender. Add grated carrot and chives.
- Make the Dairy-Free Sour Cream:
- Blend silken tofu, nutritional yeast, garlic, dairy-free milk, lemon juice, and salt until smooth.
- Serve:
- Top the quinoa with a generous dollop of dairy-free sour cream.
Serving Suggestions:
- Enjoy as a nutritious breakfast, lunch, or dinner, paired with a fresh salad or steamed veggies.
Cooking Tips:
- For extra flavor, add herbs like cilantro or spices like cumin.
- Customize by adding veggies like bell peppers or zucchini.
Nutritional Benefits:
- Quinoa: High in complete protein, fiber, and minerals like iron and magnesium.
- Tofu: A good source of plant-based protein and calcium.
Dietary Information:
- Vegan: 100% plant-based.
- Gluten-Free: Suitable for those with gluten sensitivities.
Nutritional Facts (per serving):
- Calories: 250
- Protein: 14g
- Carbohydrates: 25g
- Fat: 8g
- Fiber: 5g
Storage:
- Store in an airtight container in the fridge for up to 4 days.
Why You’ll Love This Recipe:
- Simple & Quick: Ready in 25 minutes.
- High Protein: Packed with complete proteins.
- Dairy-Free: Perfect for those with lactose intolerance.
- Versatile: Enjoy for any meal.
Conclusion:
This High-Protein Quinoa with Dairy-Free Sour Cream is an easy-to-make, nutritious, and versatile dish that fits seamlessly into any meal plan. With its plant-based protein and delicious dairy-free sour cream, it’s a wholesome option that’s perfect for meal prep, and ideal for anyone looking to incorporate more healthy meals into their diet.
Frequently Asked Questions:
- Can I use regular sour cream instead of dairy-free?
Yes, you can substitute with regular sour cream if you prefer. - Is quinoa gluten-free?
Yes, quinoa is naturally gluten-free. - Can I replace the tofu in the sour cream?
You can use cashews soaked in water or store-bought vegan sour cream. - Can I add extra vegetables?
Yes, feel free to add vegetables like bell peppers, spinach, or mushrooms. - Can I make the sour cream in advance?
Yes, store it in an airtight container in the fridge for up to 4 days. - Can I use a different grain instead of quinoa?
Yes, try using millet, couscous, or rice as substitutes. - How do I make the dish spicier?
Add chili flakes, cayenne pepper, or hot sauce for a spicy kick. - What is nutritional yeast, and can I skip it?
Nutritional yeast adds a cheesy flavor, but you can skip it if preferred. - Can I make this recipe oil-free?
Yes, this recipe does not use oil, making it naturally oil-free. - Is this recipe suitable for meal prep?
Absolutely, it stores well in the fridge for up to 4 days, making it perfect for meal prep.