Here is a recipe which is full of the essential micronutrient choline. If you are a vegetarian, or vegan, pregnant or lactating the amount of choline is important to get as it is needed for heart , brain and liver health. Getting choline just from plant food is a challenge as foods high in choline are often animal meats such as liver, pork and beef. I decided to up the choline in this vegan inspired bowl to see if I could get to the 550 mg/day as recommended by the USDA’s Adequate Intake. This bowl includes per serving 1/2C C Shiitake mushrooms (58mg), 1 C cooked quinoa (43 mg), 1/2C cooked broccoli (32 mg), 1/2C chick peas (45 mg), 1/2C edamame (107 mg) and an optional hardboiled egg for lacto-ovo vegetarians (147 mg). Since these vegetarian foods are the highest sources of choline I could find- just 1 C added up to a mere 285 mg choline. Even adding an egg to this makes it under the 550 mg of daily adequate intake. I suspect unless you want to eat these foods every day- some days a choline supplement would be advisable.
Boiling the Quinoa
- 2 cups quinoa Plain or Tri-color. Rinse quinoa before cooking.
- 4 cups water
Sauteeing the veggies
- 1 small leek diced
- 2 cups Shitake mushrooms sliced
- 2 cloves garlic minced
- 2 cups broccoli florets
Add chick peas
- 2 cups chick peas rinsed and drained from the can
- 4 Tbsp olive oil EVOO
- 1 whole lemon juiced
- 6 Tbsp parlsey chopped
- 1/4 tsp black pepper freshly ground
- 1/8 tsp salt to taste
- Add 1C dry quinoa to 2C water in a pan. Place over low heat. Simmer gently, stirring regularly until all water is absorbed and quinoa is soft. If the quinoa begins to dry- add more water.
- Heat 1 tbsp olive oil in a pan Add the diced leek, sliced Shitake mushrooms and garlic. Cook over low heat for 5 minutes until leeks and broccoli florets are tender and mushrooms are browned.
- Add the 2C chick peas. Cook for another 5 minutes.
- When the quinoa and vegetables are readdy, combine them. Add dressing and salt to taste. Serve warm or cold.