This is a simple recipe full of protein, fiber and antioxidants. And it tastes great! The perfect staple for lunch or dinner throughout the year.


  • 1 ½ cups quinoa, rinsed
  • 3 cups low-sodium vegetable stock
  • 1 large yellow or red onion, diced
  • 4 cloves garlic, minced
  • 2 tablespoons of dried basil
  • 1 15-ounce can of navy beans, drained and rinsed
  • 1 cup fresh diced tomatoes
  • 2 tablespoons of lemon juice
  • Salt substitute and black pepper to taste


  1. Combine the quinoa and vegetable stock in a medium pot. Bring to boil over high heat, then reduce the heat to medium. Cook for about 15 minutes or until tender.
  2. Saute the diced onion in a skillet for about 8 minutes. Add 1-2 tablespoons of water as needed to keep the onions from sticking (usually will need to add the water several times).
  3. Add in the garlic, tomatoes, basil and navy beans. Cook for 5 minutes. 
  4. Add in the cooked quinoa, lemon juice, salt substitute and pepper to taste, then cook for an additional 5 minutes.


Modified from “The China Study Quick and Easy Cookbook” by Del Sroufe.