This is a very quick, stir-fry salad that is perfect for lunch or dinner. Make the best of fresh, local sprouting broccoli that is so tender and crisp that it barely needs any cooking; Carpenter’s own is fresh enough to snap! Quinoa cooks quicker than rice and contains protein; it is well worth having a bag in the cupboard for quick meals. You can use leftover rice instead for this, too.
Makes 1 lunch or dinner (double up as you wish!)
2 tbsp red quinoa
1 tbsp rapeseed/vegetable oil
1/2 tsp chilli powder
25g frozen peas, edemame/soy beans or fresh broad beans, podded
100g purple sprouting or tenderstem broccoli, cut into bite-size pieces
50g cashew nuts
1 tbsp soy or tamari sauce
a squeeze of lemon
freshly ground black pepper
- Put the quinoa in a sauce pan with 100ml of boiling water from the kettle. Bring to the boil, then reduce the heat and simmer for 10 minutes until the water is absorbed. Stir well, then leave to one side to cool a little.
- Meanwhile, heat the oil in a frying pan and add the chilli powder, peas or beans and broccoli. Add 1 tbsp boiling water from the kettle. Stir well and cook for 5 minutes until the broccoli has softened slightly.
- Add the cashews and soy or tamari sauce and stir. Tip the quinoa into the pan and stir well. Add the lemon juice and black pepper, and it is ready to eat, or leave to cool, and put in the fridge for work the next day!
Broccoli is rich in antioxidants and contains the powerful detoxifier indole-3-carbinol (I3C). I3C is particularly helpful in ridding the body of excess oestrogen and could potentially protect against breast cancer.
Packed, by Becky Alexander & Michelle Lake (Dip ION mBANT) is published by Nourish, £12.99. Becky writes the food column for The Herts Advertiser and Michelle runs Mission Nutrition, a nutritional therapy consultancy based in St Albans.