Being gluten free means having an intolerance to a particular protein, known as gluten, found in wheat, barley, and rye. While this can seem like a bit of a hassle, the good news is there are a ton of delicious foods that are gluten-free. Fundamentally, anything plant-based is naturally gluten-free – fruits, vegetables, nuts, legumes, grains, and seeds! This means you can still get creative in the kitchen and make all the gluten-containing staples with substitute ingredients like rice or quinoa, while also trying out innovative gluten-free recipes. Eating gluten-free can be beneficial for your overall health, as it involves consuming more whole and natural foods, as opposed to processed items. Additionally, many people who go gluten-free notice a reduction in symptoms such as bloating, IBS, headaches, and even a boost in energy levels. With a little research and knowledge, gluten-free diets can be exciting and totally delicious!
Try this as your next healthier meal option to serve up for you and your loved ones:
– 2 tablespoons olive oil
– 1 onion, chopped
– 2 cloves garlic, minced
– 2 bell peppers, chopped
– 8 ounces baby bella mushrooms, sliced
– 2 teaspoons Italian seasoning
– 1/2 teaspoon sea salt
– 1/4 teaspoon freshly ground black pepper
– 2 cups cooked quinoa
– 1 cup extra-firm tofu, crumbled
– 2 tablespoons nutritional yeast
– 1/4 cup roughly chopped fresh parsley
– 2 tablespoons freshly grated lemon zest
– 1/2 cup breadcrumbs
1. Preheat oven to 350 degrees Fahrenheit.
2. Heat olive oil in a large skillet over medium heat. Add onion and garlic and cook, stirring often, until softened, about 3 minutes.
3. Add bell peppers, mushrooms, Italian seasoning, salt, and pepper and cook, stirring often, until vegetables are soft, about 8 minutes.
4. Transfer cooked vegetables to an 8×8-inch baking dish and spread into an even layer.
5. Add quinoa, tofu, nutritional yeast, parsley, and lemon zest and stir to combine.
6. Top with breadcrumbs and bake for 20 minutes or until golden and bubbling.
7. Serve warm.