This recipe is heavenly.
I wish I could leave it at that and let the pictures do the talking, but I'll go on. What makes this dish is the sauce. I have been a huge fan of satay sauces since birth. Not really, but you get my point.
While chicken or beef satay is a popular staple among most recipe sites, I wanted to create a recipe where the vegetables (broccoli, in particular) were the focus. I've been reading quite a few books about veganism lately, including Eat to Live by Joel Fuhrman and My Beef with Meat by Rip Esselstyn. (I highly recommend both, as they are informative, insightful, and have a collection of great recipes.)
While I'm not at the point of converting to a true vegan, I have been limiting my animal protein as of late. What I find this does, is allow me to incorporate more vegetables. I have more room in my stomach for more broccoli, as opposed to filling it with questionably raised chicken.
This recipe is not only veggie-full, it is full of flavor from the satay sauce. Atop a bed of fluffy, protein-packed quinoa, this makes one of the most delicious vegan meals you'll ever have!
Broccoli and Quinoa Satay
Ingredients
- 2-3 c. cooked quinoa
- 1 T. coconut oil
- ½ c. yellow onion chopped
- ½ c. red bell pepper chopped
- ½ c. carrot grated
- 2 ½ c. broccoli florets chopped into bite-size pieces
- ¼ c. water
- 2 scallions
- a handful of cilantro or parsley
- salt as needed for taste
- SATAY SAUCE:
- 3 T. peanut butter
- 2 T. soy sauce
- 1 ½ t. fresh garlic minced
- 2 t. fresh ginger minced
- 2 T. honey or maple syrup
- 2 T. fresh 100% orange juice
- ¼ t. red pepper flakes
Instructions
- Begin by heating a small saucepan over low heat.
- Add all of the ingredients for the sauce and let them warm a bit.
- Stir everything until it emulsifies and thickens a bit.
- Remove from heat and let it sit while you prepare the vegetables.
- Add the coconut oil to a skillet.
- Add in the onion and saute for about three minutes.
- Add in the bell pepper and carrot and cook for another minute.
- Add in the broccoli and saute the mix for about one minute, just until the broccoli turns bright green.
- Add in the 1/4 cup of water, cover the pan, and let the mix cook on medium low for 3-5 minutes, until the broccoli is fork-tender.
- Add the sauce into the vegetable mix, and stir until everything is well-coated.
- Stir in the scallions and cilantro or parsley.
- Season, as desired.
- Serve atop a bed of quinoa, and enjoy!
Notes
Weight Watchers points (new system): 9
Nutrition
This meal is very versatile, in that you can use almond butter or Sunbutter in place of peanut butter, and you can customize it to whatever vegetables you personally enjoy!
My daughter and husband lovingly refer to this meal as 'Peanut Butter Chicken' because they both like theirs with some chicken stirred in, which is another option. It can also be served atop brown rice or even cauliflower rice in place of the quinoa.
Any way you make it, I'm sure you will LOVE this recipe!
What's your favorite vegan meal?
I just love making a layered bowl of a grain (quinoa or brown rice usually), beans, and sautéed vegetables. Sprinkled with a little nutritional yeast, it's so good. 😀
Shared with: Make Your Own Monday, Natural Living Monday, Slightly Indulgent Tuesday, Fat Tuesday, Allergy-Free Wednesday
Jennifer at The Entwife's Journal
Printing this out. I like anything with peanut butter. Came here through Allergy Free WEdnesday.
Susan
This recipe sounds absolutely wonderful! I would have to add more protein to meet my needs. Not sure exactly what I would add at this point, though. I tried going vegan a number of years ago, and in the end had to realize that I was not getting enough protein, and was essentially starving myself. I pretty much need double the protein here, but would not otherwise mess with the recipe. It sounds perfect.
Lauren
Thank you Susan! We have eaten this recipe with chicken more often than not, and it's delicious! 🙂
Lee at Veggie Quest
Lauren, this looks delicious--can't wait to try it! Do you think I can get away with less soy sauce, though? I'm really sensitive to salt. :-/
Lee at Veggie Quest
Ohh, snap, my first comment got the best avatar EVER! 😀
Lauren
Thanks Lee! I think it would still be good with less...the peanut butter is the star! Lol, I love those monster avatars too! 😀
Kiersten @ Oh My Veggies
I love satay sauces too! It bums me out that whenever I go to a restaurant that serves satay, it is NEVER vegetarian. :/ I guess I will start making it myself!
Peggy
Great pictures! And something I would love to eat too!
Amanda
This is totally my kind of meal! I'm definitely bookmarking your satay sauce recipe. My mouth is watering just thinking about it. haha
I haven't read My Beef with Meat, but I also thought Eat to Live was informative. If you're looking for another good read, one of the most powerful books I read (and what solidified my choice to go vegan, actually) was Eating Animals. I keep that, along with The China Study, Omnivore's Dilemma, and a couple of others on prominent display as a reminder to myself about why I made the switch. 🙂
Lauren
Thanks girl! The China Study is on my list, but I'll definitely look for the others you mentioned as well! 🙂
Rebecca @ Strength and Sunshine
This looks delicious! For my favorite vegan meals, anything with chickpeas and tons of veggies and spices and I am a fan!
Shirley @ gfe & All Gluten-Free Desserts
That looks delish! I love satay, but Mr. GFE does not. 🙁 But since he's not a fan of quinoa either, I can make this dish just for me, or I can make it for my support group! 🙂 By the way, you probably want to remind folks to use gluten-free soy sauce if they're gf as not all soy sauces are safe.
Thanks, Lauren!
Shirley
Donna
This would be awesome with cashews subbed in for the PB I'm imagining?...Beautiful, perfect din-din for the hot summer weather!!
Thanks for the continuous generosity in sharing your culinary ideas...It really helps when stymied for meal choices!!
Lauren
Thanks Donna! It's my pleasure, really. 😀