Each week I get at least a handful of comments or emails from people wanting vegetarian meal ideas.  So many people seem to be interested in going meatless or at least reducing their meat intake, but don’t quite know where to start.  Once the veggie burgers, canned beans, and faux meats get old – where do you go from there?

I’m always amazed that people think vegetarian diets are so limiting.  It is easy to focus on what you can’t eat, but it’s so much more productive to think about all the wonderful things that you most definitely can eat!

The biggest concern that is repeated in email after email seems to be protein intake.  My first response is usually this – I think as Americans we generally vastly over-estimate the amount of protein the body actually needs in one day.  In fact, the body can only physically process so much protein at one time, and beyond that the excess is just converted to waste. 

But of course protein IS necessary, and if you are willing to think beyond the usual suspects, you can find that vegetarian sources are actually pretty easy to find.  A personal favorite in our house – quinoa.  And when summer rolls around and we are looking for light ways to incorporate protein into dinnertime, simple and refreshing grain salads are my absolute favorite.

Mediterranean Quinoa Salad

(Print this recipe!)

Ingredients: (makes 4 entrée servings)

• 1.5 cups dry quinoa, rinsed
• 1 tbsp coconut oil (other other cooking oil)
• 1 medium cucumber, diced
• 1 cup cherry or grape tomatoes, quartered
• 1/2 cup olives, minced
• 1/2 cup basil, finely chopped
• 1 tbsp olive oil
• 2 tbsp lemon juice
• sea salt to taste
• goat or feta cheese crumbles (optional)

Instructions:  This was one of those fun summer dishes that came together as I was making it, based on what was fresh in my kitchen.  It is incredibly simple, but packed with delicious Mediterranean flavor and tangy lemon juice. 

1. Rinse quinoa and add 3 cups of water to either a rice cooker or sauce pan on a stovetop.  Cook for 25 minutes or until all the water has been absorbed.
2. Dice the cucumber, tomatoes, olives, and basil, and add to a large mixing bowl.
3. Once the quinoa is cooked, fluff and add to the bowl of vegetables.
4. Whisk together oil, lemon juice, and sea salt and pour dressing over quinoa mixture. 
5. Let flavors marinate for 5-10 minutes before serving.  Top with goat cheese or feta crumbles for garnish!

Grain salad are my absolute favorite thing to make in the summer.  Served warm or cold, they are perfect for serving at dinner or storing in the fridge when you need a meal in a hurry.

This Mediterranean salad has the saltiness of olives and acidity of lemon juice that my pregnant palate absolutely loves right now. 

As always, enjoy!

My plan for today was to get up early and make a delicious broccoli pasta salad, and then post the recipe this afternoon so that you could all run out and make it this weekend.  Don’t worry, the pasta salad will still happen, but not today.

I am back in the kitchen full force these days, and after months of rarely cooking, my head is swirling with ideas and excitement about food again.  Last night’s dinner wasn’t going to be a recipe, rather just a meal for the three of us to enjoy.  And then I took the first bite.

I immediately dropped my fork, grabbed my camera, and wrote down everything I had done so that I could share it’s deliciousness with all of you. 

Mexican Quinoa with Black Beans and Avocado.

Ingredients:  (makes 4 servings)

• 1 cup dry quinoa, rinsed
• 2 tbsp coconut oil, divided
• 1 large white onion
• 10 medium button or Crimini mushrooms, diced
• 1 can black beans, rinsed and drained
• 1 pint cherry tomatoes, halved
• 2 small avocados, peeled and diced
• 2 tbsp lime juice (or more to taste)
• salt to taste

Since I did not originally intend this recipe to be featured, I apologize for not having step-by-step photos to accompany the instructions.  Luckily this recipe is as easy as it is delicious! 

Instructions:  (Print this recipe!)

1. Start by cooking quinoa in either a rice cooker or on the stovetop.  Add 1 cup dry quinoa (rinsed) to 1.75 cups of water, cover and simmer for 20 minutes or until cooked.  Add 1 tbsp coconut oil to the quinoa pot for extra flavor!
2. Meanwhile, dice the onions and mushrooms and cook over medium heat until lightly browned, and all moisture has cooked out of the mushrooms.
3. Once the quinoa has finished cooking, add fluffed quinoa and black beans to the pan with mushrooms and onions, and stir to combine and heat through.
4. Add 2 tbsp lime juice (or more to taste), and reduce heat to low.
5. Stir in sliced cherry or grape tomatoes and avocado, and season to taste with salt.
6. Serve with tortilla chips and a dollop of Greek yogurt, and enjoy!

As temperatures are finally rising in Seattle, this was a perfectly refreshing and light dinner to kick off the summer season of fresh produce and colorful veggies!

With the double dose of black beans and quinoa, this dish also packs a huge nutritional punch of complete protein.  Perfect for vegetarians and vegans, but tasty and simple enough to make anyone clean their plate. 

Enjoy!