Vegan Quinoa Pilaf


A cup of quinoa provides more than twice the protein and more fiber than white rice. Fill up faster with a smaller portion of this healthier option.

by Bailey Zygutis, Nutritionist, Vitruvian Fitness • Photo by Bailey Zygutis

  • 2 tbs Coconut oil
  • 1 Yellow onion
  • 1 Green pepper
  • 1 Large carrot
  • 1 bushel Dinosaur kale
  • 1 can (14.5 oz) Diced tomatoes (drained)
  • 1 cup Textured vegetable protein (TVP)
  • 1 cup Tri-colored quinoa 
  • 1 tbs Nutritional yeast
  • Pink salt (to taste) 
  • Black pepper (to taste)

  1. In a glass bowl, mix TVP with 1 cup boiling water and 1 tsp salt and let sit 1-2 minutes.
  2. Meanwhile, dice yellow onion, green pepper, large carrot.
  3. Heat pan to medium with coconut oil and add diced veggies.
  4. Fluff TVP mixture with a fork, adding yeast.
  5. Cut or dice 2 cups dinosaur kale.
  6. When veggies in pan are cooked but firm, add quinoa to pan for browning.  Cook an additional 5-6 minutes, then add diced tomato (drained) and 2 cups diced kale. Cook until kale wilts, then add TVP mixture and 2 cups water. Let simmer 10-15 minutes until liquid is absorbed.

Serves 4 | Prep Time 35-40 min

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Food for Thought

TVP is a great source of vegan protein. In addition to protein, it is also a good source of iron, magnesium and phosphorous.