Veggie Goulash~pg. 140

Vegan Culinary Institute La Dolce Vegan! Challenge:

Bubbling away on the stove!

Sorry it's messy I was hungry!

I added some minced shallots to my chopped onion because I hate to waste food and it looked so lonely in my crisper! I also used a can of tri-blend beans (kidney, pinto, black) instead of just pinto beans. I sprinkled a good helping of No-Salt Shaker (pg. 303) on top and ta-da~ my favorite starch to serve it over~quinoa!

Eat one cup of quinoa (a single serving size), and you’ll consume:

• 220 calories (70 percent carbs, 15 percent fat, 15 percent protein)
• 40 grams of carbohydrates (13 percent daily value)
• 8 grams of protein (16 percent of daily value)
• 3.5 grams of fat (5 percent daily value with no saturated fat)
• A glycemic load (blood sugar spike) of only 18 out of 250
• 5 grams of fiber (20 percent of daily value)
• 20 percent of daily value of folate (various forms of Vitamin B)
• 30 percent of magnesium daily value (beneficial for people with migraine headaches); 28 percent daily value of phosphorous; iron (15 percent); copper (18 percent); and manganese (almost 60 percent)

Quinoa is stocked with life-sustaining nutrients all across the board, including all eight essential amino acids. There are other highly beneficial compounds, vitamins and minerals in this food that the Incas reverently called "chisaya mama" (mother of all grains). www.mnn.com/food/healthy-eating/stories/quinoa-nutrition-facts