Quinoa Recipes

Black Beans and Quinoa

Ingredients

1 cup of uncooked quinoa
2 cups of water
1 (16 oz.) can of black beans, drained and rinsed
1 (4 oz.) can of green chilis, not drained
1 large, fresh carrot, shredded
1/2 small onion, chopped
2 or 3 green onions, sliced for garnish
1 tsp. of chili powder
1/2 tsp. garlic powder
salt and pepper to taste

How we make it

Place 2 cups of water in a medium to large saucepan.
Add the quinoa and stir to mix into the water. Bring to a boil. Reduce heat to simmer and cover. Allow the quinoa to simmer for about 15 minutes or until the water is absorbed.

Meanwhile, in another medium saucepan, add the beans, chilis, onion, carrot and spices. Stir to mix. Heat through on medium heat.

Place cooked quinoa on serving plates and cover generously with the black bean mixture. Top with some sliced green onions. Serve with a side veggie and some fresh fruit.

Quinoa and Raisins

Ingredients

1 cup of quinoa
1 1/4 cups water
3/4 cups raisins
2 1/2 Tbsp. fresh parsley, minced
1 1/2 tsp. olive oil
the juice of 1/2 large lemon

How we make it

In a medium sized saucepan, bring the water
to a boil

While the water is boiling, rinse and drain
the quinoa.

Once the water reaches a boil add the quinoa
and the raisins. Cover the saucepan and allow
to simmer for about 15 minutes.

Remove from the heat and allow it to rest for
5 minutes, then add in the oil, parsely and lemon
juice.

Season to taste with salt and ground black pepper.
Fluff with a fork and serve.

Makes about 4 servings.

Quinoa and Pomegranate Salad with Asparagus and Walnuts
                                                                                 contributed by the AICR


Ingredients   

    2/3 cup quinoa (makes about 2 cups cooked)
    2/3 lb. asparagus
    1 cup shredded carrots
    1 cup chopped parsley
    1/2 cup finely chopped mint leaves
    1/2 cup finely chopped dill
    1/4 cup finely chopped walnuts
    1/2 cup chopped cilantro, optional
    1/2 cup chopped scallions, green part only, optional
    2 Tbsp. olive oil
    1/2 cup lemon juice from Meyer lemons *(alternatively 1/4 cup lemon, 1/4 cup orange
    juice)
    1/2 tsp salt, or to taste
    Black pepper, to taste
    1 cup pomegranate seeds, divided (use 1 large pomegranate)

How we make it

Cook quinoa according to package directions. Drain and cool.

Steam whole asparagus for 3 minutes or until bright green. Remove from pan immediately, drain, and let rest on plate with ice cubes. Slice diagonally into 1/4-inch pieces.

In large bowl, combine quinoa, asparagus, carrots, parsley, mint, dill, walnuts, and cilantro and scallions if using.

In a separate bowl mix olive oil, lemon juice, salt and pepper. Toss with quinoa mixture and then add 3/4 cup pomegranate seeds.

Serve as is for buffet or plate each serving over 1 cup baby lettuces. Garnish with remaining pomegranate seeds.

Makes 8 servings

Per serving: 145 calories, 7 g total fat (1 g saturated fat), 20 g carbohydrate,
4 g protein**, 3 g dietary fiber, 165 mg sodium.

Here's a hearty, healthy salad with quinoa, fruity mango, tasty tomato and a hint of mint

Quinoa, Mango and Tomato Salad

Ingredients

2 cups cooked quinoa
1/2 cup chopped ripe mango
1/2 cup chopped seeded tomato
1/3 cup chopped red onion
1 Tbsp. fresh lime juice
1/2-1 tsp. finely chopped red chile pepper, or
1/16 tsp. ground cayenne
1/2 tsp. salt
Ground black pepper, to taste
1 Tbsp. extra virgin olive oil
1/4 cup firmly packed cilantro leaves, chopped
1/4 cup loosely packed mint leaves, chopped

How we make it

In mixing bowl, combine quinoa, mango, tomato
and onion.

In small bowl, whisk together lime juice, chile pepper
and salt until salt dissolves. Add pepper, then whisk in
oil. Pour dressing over quinoa mixture and using a fork,
toss to combine. Add cilantro and mint, and toss to combine.

The salad should be served the day it is made.

Makes 4 servings.

Per serving: 140 calories, 5 g fat (<1 g saturated fat), 21 g carbohydrate, 3 g protein, 2 g dietary fiber, 300 mg sodium.

Adapted from “Something Different”, written by Dana Jacobi, author of 12 Best Foods Cookbook and contributor to AICR’s New American Plate Cookbook: Recipes for a Healthy Weight and a Healthy Life.

Quinoa with Vegetables High in protein, iron, vitamin E and much more -
and delicious too! 

Quinoa with Vegetables

Ingredients

1 cup of uncooked quinoa
2 cups of water
2 tsp. of olive oil
1 cup of chopped red and/or green bell pepper
1 cup of chopped red onion
1 large clove of garlic, minced
1 pkg. (10 oz.) of frozen mixed vegetables
1/4 tsp. of sea salt
1/8 tsp. of ground black pepper
1 Tbsp. chopped cilantro

How we make it

Rinse the quinoa well in a strainer under running
water and drain. Place it along with the 2 cups of
water in a large saucepan; bring to a boil on high heat.

Reduce heat and simmer, stirring occasionally for about
10 to 12 minutes. Let stand for another 10 minutes.
Drain excess water if necessary.

Meanwhile, heat the oil in a large skillet over medium heat.
Add the onions and peppers and cook, stirring often, until
crisp tender or about 4 minutes.

Add in the garlic, stir and cook another 30 seconds.
Add in the mixed vegetables, salt and pepper and cook
while stirring, for another 5 minutes.

Add the cilantro and the cooked quinoa and heat through.
Serve immediately.

Serves 6

Contains only 165 calories and 3 grams of fat per serving.

Goes well with some fresh hard-crust bread and hummus spread
and a glass of Shiraz.