1/3/14

Spiced and Herbed Quinoa



Quinoa (pronounced “keen-wa”) is very popular right now. It is a seed that is very similar to grains like couscous or bulgur.  It is high in protein and naturally gluten free. It is very important to rinse quinoa before cooking.  It has a bitter coating that is easily rinsed away with water.  Most packaged quinoa is already pre-rinsed, but I still like to rinse it again.  Bulk quinoa should always be rinsed.  Quinoa is also a Market Street Dietitian’s Top Pick with a NuVal score of 82!

This dish is similar to the Middle Eastern cold grain salad, tabbouleh.  Alone, quinoa has a very mild flavor that can be used for sweet or savory dishes, any time of day.  You can use quinoa to make hot cereal or like this dish, something for lunch or dinner.  The red and green onions provide bold flavors without a lot of added fat.  The cucumbers give the soft cooked seeds a crunch and all the fresh produce makes you feel good about eating it.  I took advantage of Market Street’s prepared produce and purchased my red onions already diced to save some time.

 

High in protein, high in fiber and high in flavor!   

 

Spiced and Herbed Quinoa
Serves 4

1 cup quinoa
2 cups vegetable stock or water
½ cup hothouse cucumber, diced
½ cup tomato, diced
2 Tablespoons red onion, diced
2 green onions, thinly sliced
2 Tablespoons chopped cilantro
1 teaspoon chopped jalapeno
½  avocado, diced
3 Tablespoons extra virgin olive oil
1 Tablespoon fresh lemon juice

1. Rinse quinoa with water.  Drain.
2. In a small pot, combine the quinoa and stock (or water) and bring to a boil.  Reduce the heat to a simmer and cover.  Cook for 10-15 minutes or until the liquid has been absorbed.  Let cool completely.
3. In a large bowl, combine the quinoa with the remaining ingredients.  Toss to mix thoroughly.  Serve chilled.

This recipe is: gluten free, vegan.

Adapted from AARP


 

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