delicious quinoa: protein, fiber, antioxidants

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delicious quinoa: protein, fiber, antioxidants

by trehouse60 on Sun Mar 22, 2009 12:00 AM

Quote | Reply
Magic Quinoa

 This is the winner of the Swanson Healthy Foods Recipe Contest for March 2009.  As Swanson sponsors the contest many of the ingredients used are Swanson brand - but any brand will do to make the recipe.  This is an excellent choice for those who really need a boost of protein and/or fiber, plus very rich in antioxidants and vitamins and minerals.

"Magic Quinoa
by Peter Klarman

  • Use all organic or locally grown whenever possible
  • 1 cup of Eden Foods Organic Quinoa
  • 1-1/4 cups of water
  • 4 tablespoons of Swanson Organic Extra Virgin Olive Oil
  • 1 medium yellow onion, diced
  • 2 cups of green cabbage, rough chopped
  • ½ cup of broccoli florets
  • 1 two-inch piece of ginger root, minced
  • 2 garlic cloves, minced
  • ½ teaspoon of Swanson Organic Rosemary
  • ½ teaspoon of Swanson Organic Thyme Leaves
  • 1 teaspoon of Swanson Himalayan Crystal Salt
  • 1 cup of peas & carrots, frozen and thawed
  • ¼ cup of Swanson EFA’s High Lignan Flaxseed Oil

Directions:

Quinoa's natural saponin coating must be removed before it's ready for cooking. While the common method is to soak and wash excessively with water, EDEN Quinoa is mechanically de-saponized. The saponin is removed by rubbing. This superior method best preserves flavor and nutrients. If using a brand other than Eden Foods quinoa, remove the outer saponin coating or check the label for instructions before cooking.

Bring 1-1/4 cups water to a boil and add in quinoa; simmer until all water evaporates (about 12 to 15 minutes). Remove quinoa from heat and cool in a large bowl. Quinoa should have a light and fluffy texture.

On medium heat, warm large skillet and coat with olive oil. Sauté onions until slightly clear. Add in cabbage, broccoli, ginger root, garlic, rosemary, thyme, and Himalayan crystal salt and sauté for another 6 or 7 minutes to wilt the cabbage and lightly cook the broccoli. Add peas & carrots during the last 2 minutes of cooking.

Mix flaxseed oil into quinoa and fold into the contents of the skillet. Adjust Himalayan crystal salt as desired.

Serve warm or chilled. Makes four servings.

Nutrition Facts

Per serving: 480 calories, 29.5 g fat (3 saturated, 12 polyunsaturated, 14.5 monounsaturated) 9.25 g protein, 40.25 g carbohydrates, 13.75 g fiber, 623 mg sodium, 7 g Omega-3 EFAs

Peter Klarman’s Inspiration:

This recipe was inspired by a friend’s suggestion to try this wonderful little seed/grain. During a time that I was trying to focus on digestive health, I developed this recipe in order to enjoy something healthy and light. The texture, flavor, and nutritional value make this dish easier to enjoy and digest. In addition, it provided many essential nutrients and had a great positive impact on how I felt. I call it “Magic Quinoa” because there are so many great flavors and textures to enjoy in the recipe and you really don’t know which flavor will be next. It’s quite satisfying and I like to prepare it often for friends, family and different events. It has a wide appeal and caters to the most “picky” of eaters. I really enjoy introducing this dish to new people and they are always amazed by the flavor and the way they feel afterward. To me, that is the most important thing about this recipe."

 http://www.swansonvitamins.com/health-library/recipes/quinoa

If not using already de-saponized quinoa, all you need to do is soak the quinoa in cold water for five minutes, and then rinse under running water until clear.

I hope you enjoy this.

Sincerely,

Tre

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