Proteinaceous Vegan Meal

By: Esther Vasa

QUINOA pronounced "keen-wah" is an ancient grain like seed that is rich in protein. It also is a good source of fiber, copper, manganese, magnesium and has essential lignans. It has a mild nutty taste. It has the potential to help lower cholesterol, maintain good cardiovascular health, good choice for people with diabetes and for those of us with MS. One important thing to note is that it helps control migraines. 

"Quinoa (KEEN-wah) is a type of seed of the goosewort plant, a relative of spinach and chard. Quinoa provides a complete protein, making it especially valuable for vegetarians. Quinoa contains all the essential amino acids, including lysine, which is critical for growing and repairing body tissues. One cup of quinoa has more protein than one egg and is high in magnesium, folate and riboflavin (B2). Quinoa is a prebiotic that feeds beneficial bacteria in your digestive tract and is a great source of insoluble fiber that promotes healthy elimination, helps maintain colon health and prevent the formation of gallstones. Your body can easily digest and access the vitamins and minerals and quinoa making this a most excellent addition to a healthy diet." -- Craig Stellpflug

Ingredients for Cooking Quinoa:
Proteinaceous Vegan Meal
Pearl Quinoa or White Quinoa - 1/2 cup
Red Quinoa - 1/2 cup
Powdered Garlic - 1 tsp
Powdered Onion - 1 tsp
Fresh Rosemary
Fresh Thyme
Water or Stock - 1 and 1/4th cup (to make softer quinoa)
Himalayan Salt to taste (I usually use unsalted, homemade stock. But if you are using salted stock, no need to add salt)

Ingredients for Cooking Beans:
Dry Red Kidney Beans - 1 cup (soaked overnight)
Dry Black Beans - 1/2 cup (soaked overnight)
Dry Cannellini Beans - 1/2 cup (soaked overnight)
Extra Virgin Olive Oil or Avocado Oil - 2 tbsp
Onion - 1 (diced)
Tomatoes - 2 (diced)
Garlic - 4 cloves (crushed)
Ginger - 1 inch piece (crushed)
Bay Leaves - 2
Cinnamon Stick - 1
Whole Cardamom - 2
Cloves - 3
Turmeric - 1/2 tsp
Cumin - 1/2 tsp
Cayenne Pepper - 1/4th tsp or as you like it
Coconut Powder - 1 tsp
Water enough to fill the beans and more if you like it soupy
Himalayan Salt to taste


For Quinoa
  • Combine both quinoas (white and red) and clean them thoroughly at least twice by changing water.
  • Then soak it for 1/2 hour at the least in 1.25 cups of water.
  • When ready, add the rest of the ingredients listed under "Ingredients for Cooking Quinoa". Bring it to a boil and then let it simmer until well cooked. Fluff and set aside.
For Beans
  • Heat up oil in a soup pot. Fry up all the ingredients except beans, bay leaves, cinnamon, cardamom and cloves. Saute for just 2-5 minutes.
  • Then, blend that up with some water until smooth.
  • Transfer the beans into a crockpot or pressure cooker or a soup pot and add the blended mixture on top along with whole cinnamon, cloves, cardamom and bay leaves. Adjust salt as needed. Add more water to cover up the beans and 1-inch above the beans, if you like your beans, soupy.
  • If you are using crockpot, let them cook on high for 4 hours and then on low for another four hours.
  • If you are using pressure cooker, cook them up for half-hour at the least or until you get 30 whistles approximately.
  • If you are cooking on stove pot, bring the beans to a boil and let them simmer for about four hours.
  • Transfer into serving plates and serve anyway you like!