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Low FODMAP Veggie Quinoa Bowl

Feb 15, 2018 0 comments
Low FODMAP Veggie Quinoa Bowl

PREP:10 mins COOK:15 mins SERVINGS:2 CALORIES:302 Level:Easy

1 cup Quinoa
1 cup Broccoli
1 cup Tofu
½ cup Oyster Mushrooms or 1 cup Canned Champignons Mushrooms 
1 cup Spinach
3 Tbsp Garlic Oil
Salt And Ground Black Pepper
1¼ cup Water

Pinch of asafoetida


Cooking Instructions



1. To cook the quinoa, bring 2 cups of water to a boil in a medium saucepan. When the broth is at a rolling boil, stir in the quinoa and reduce the heat to low. Once cooked, transfer to a large bowl and add salt and pepper to taste.
In a skillet, heat garlic oil and pinch of asafoetida over medium heat. 



2. Add 1 cup broccoli, 1 cup diced tofu and 1 Tbsp of garlic oil. Cook on high for 1 minute, then reduce heat and cover, steaming the mixture for 2 minutes.



3. Uncover and add 1/2 cup mushrooms and 1 cup spinach, covering ¼ cup of water. Cover again and cook over medium heat for about 3-4 minutes, until the mushrooms are soft and the spinach is wilted.



4. Add the tofu mixture to the quinoa and combine gently. Sprinkle with salt and pepper, and garnish with toasted almonds, fresh herbs, or lemon zest.

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