A recent conversation around protein sustainability sparked an interesting realisation, which is that I only eat meat half of the week. The rest of the time is spent on vegetarian meals.
There are several good reasons, one being that meat isn’t meant to be eaten every day. Sustainably farmed animal protein is expensive. It should be because it’s a long process.
This egg fried quinoa is a pretty typical vegetarian, high-protein, evening meal that is full of nutrients. It’s quick to make and is the kind of unfussy food that is a great everyday supper.
Eggs are far more sustainable than meat and are complete nutrition powerhouses, just look for good quality ones.
Ingredients (feeds 2 generously)
150g of quinoa, cooked according to packet instructions
1” piece of ginger, peeled sliced then cut into matchsticks
6 chestnut mushrooms (190g), sliced
1 tablespoon of fresh thyme leaves
2.5 tablespoons of tamari ( tamari is a gluten free soy sauce, soy sauce is also ok if you can’t find it)
2 large handfuls of spinach (100g approximately)
1 tablespoon of coconut oil
3 eggs, lightly beaten (I used Clarence Court Burford Brown eggs)
2 spring onions, sliced
1 chilli, sliced (optional)
sea salt & freshly ground black pepper to season
Method:
Cook the quinoa according to packet instructions.
Heat the coconut oil in a frying pan on a medium-high heat, add the mushrooms and ginger, season with freshly ground black pepper and cook for a couple of minutes until the mushrooms are browned.
Add the thyme and cook for a further minute.
Stir in the cooked quinoa and spinach, reduce the heat to medium and cook for a minute until the spinach has wilted.
Season well with freshly ground black pepper, add the tamari, stir well and cook for a further minute.
Push the quinoa mix to one side of the pan. Pour the eggs into the other side and stir to scramble. It should be cooked in a minute.
Merge the egg with the quinoa mix, check the seasoning, adding more black pepper and a pinch of sea salt if required.
Top with sliced spring onions and chilli before serving.