March 2014 > Cooking with Quinoa
Healthy Recipe of the Month
Cooking with Quinoa
A good gluten-free source of protein, iron, and fiber, quinoa is a quick and flavorful way to get in a serving of whole grains. About the size of pellets of couscous, quinoa cooks in about 20 minutes. The only special handling required with quinoa is to give it a good rinse before cooking; otherwise, the grains can be bitter.
Why not try out these two quick and easy quinoa salad recipes? If you're interested in more, Cooking Light offers a collection of quinoa recipes.
Black Bean-Quinoa Salad with Basil-Lemon Dressing
Quinoa contains more protein than any other grain. Edamame makes a tasty substitute for lima beans in this recipe. For an attractive presentation, serve the salad on a bed of baby greens or spinach.
Servings: 10 (Serving size: 1 cup)
- 1 1/2 cups uncooked quinoa
- 3 cups organic vegetable broth (such as Swanson Certified Organic)
- 1 (14-ounce) package reduced-fat firm tofu, cut into 1/4-inch cubes
- 3 tablespoons olive oil, divided
- 1 1/4 teaspoons salt, divided
- 1 cup chopped fresh basil
- 3 tablespoons fresh lemon juice
- 2 tablespoons Dijon mustard
- 1 teaspoon sugar
- 2 teaspoons grated lemon rind
- 1/2 teaspoon freshly ground black pepper
- 3 garlic cloves, minced
- 1 (10-ounce) package frozen baby lima beans
- 4 cups chopped tomato (about 3 medium)
- 1/2 cup sliced green onions
- 1/2 cup chopped carrot
- 1 (15-ounce) can black beans, rinsed and drained
Total Per Serving:
Calories - 232, Carbs - 35.1 gm, Fat - 6.2 gm, Protein - 9.8 gm, Fiber - 6.7 gm.
- Combine quinoa and vegetable broth in a saucepan; bring to a boil over medium-high heat.
- Cover, reduce heat, and simmer 15 minutes or until broth is absorbed and quinoa is tender. Remove from heat.
- Place tofu on several layers of paper towels; cover with additional paper towels. Let stand 5 minutes.
- Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat.
- Add tofu; sprinkle with 1/4 teaspoon salt.
- Sauté tofu 9 minutes or until lightly browned. Remove from heat; cool completely.
- Combine remaining 2 tablespoons oil, remaining 1 teaspoon salt, basil, and next 6 ingredients (through garlic) in a large bowl; stir with a whisk until blended.
- Stir in quinoa.
- Cook lima beans according to package directions, omitting salt and fat. Cool completely.
- Add the lima beans, tofu, chopped tomato, green onions, chopped carrot, and black beans to quinoa mixture; stir gently to combine.
- Store, covered, in refrigerator until ready to serve.
Red Quinoa Salad
Red quinoa makes a beautiful main-dish salad, but you can use whichever color you’d like.
Servings: 4 (Serving size: about 1 3/4 cups salad and 1 lemon wedge)
- 1 cup uncooked red quinoa
- 1/3 cup olive oil
- 2 tablespoons red wine vinegar
- 1 1/2 teaspoons finely minced shallots
- 1/4 teaspoon kosher salt
- 1/4 teaspoon freshly ground black pepper
- 2 cups (1/2-inch) diced seeded tomato
- 1/2 cup (1/2-inch) diced seeded cucumber
- 3 tablespoons chopped fresh mint
- 1 tablespoon chopped fresh oregano
- 1 (15-ounce) can chickpeas (garbanzo beans), rinsed and drained
- 2 ounces crumbled feta cheese (about 1/2 cup)
- 4 lemon wedges
Total Per Serving:
Calories - 460, Carbs - 48.4 gm, Fat - 24.7 gm, Protein - 12.5 gm, Fiber - 7.4 gm.
- Cook quinoa according to package directions, omitting salt and fat.
- Drain and place in a large bowl. Let cool 1 hour.
- While quinoa cools, combine oil and next 4 ingredients (through pepper) in a small bowl, stirring with a whisk.
- Let stand 20 minutes.
- Add dressing, tomato, and next 4 ingredients (through chickpeas) to quinoa; toss well.
- Add cheese, and toss gently. Serve with lemon wedges.
Tip: Kids Can Help: With a child-safe knife, kids can chop the tomatoes and cucumber, and then crumble the feta.
Source: Cooking Light
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