May -- Quinoa
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QUINOA (PRONOUNCED KEEN-WA) WAS FIRST CULTIVATED IN BOLIVIA THOUSANDS OF YEARS AGO. TECHNICALLY IT IS NOT A GRAIN BUT A “PSEUDO-CEREAL”. BOTANICALLY IT IS RELATED TO BEETS, CHARD AND SPINACH. IT IS GLUTEN FREE AND AN EXCELLENT SOURCE OF IRON, MAGNESIUM, VITAMIN E, POTASSIUM AND FIBER AND CONTAINS EVERY AMINO ACID.
Quinoa seeds have a naturally bitter coating that must be soaked off before cooking. To cook: soak 1 cup quinoa in 2 cups of water for 5-10 minutes, drain and rinse. Pour the quinoa into a kettle with 1 ½ cups water and ½ tsp salt. Boil, cover with a tight fitting lid. Simmer for 15 minutes. Remove from heat and let sit for 5 minutes covered. Fluff with a fork and serve. It can be eaten on its own as a side dish, with a bit of butter or oil, salt, pepper or other seasonings. It can also be mixed with dried fruit, cinnamon, and milk. It can be substituted for rice. It can be used in baking or salads. QUINOA SALAD WITH MINT, ALMONDS AND CRANBERRIES 2 cups vegetable broth 1 cup quinoa (soak and rinse first) cook for about 15 minutes - stir in 3 Tablespoons olive oil, fluff with fork and cool ½ cup coarsely chopped mint leaves 1 cup dry roasted almonds (salted or unsalted) 1 cup dried cranberries 3 cups chopped baby kale 1 cup thinly sliced carrots 1 cup thinly sliced celery 1 bunch thinly sliced green onions (can also use a red onion) 1 small container grape tomatoes cut in half 1 lemon juiced 1 tsp. lemon zest salt and pepper to taste Add all ingredients to quinoa - cool and serve - keeps well in fridge |
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QUINOA TABBOULEH
(Remember to rinse the Quinoa) 2 cups water or vegetable broth - bring to boil - add 1 cup quinoa and pinch of salt. Simmer for 15 minutes - cool - fluff with fork Combine following ingredients and add to the cooled quinoa 1 cucumber diced 2 bunches green onions diced 2 peeled carrots diced small 1 cup diced celery 1 cup fresh parsley, chopped fine 3 tomatoes diced or 1 small box of cherry or grape tomatoes cut small 1 jar of pimento-stuffed green olives or kalamata olives chopped (suited to your taste) 2-3 cloves of garlic chopped fine or 1 tsp garlic powder (suited to your taste) ¼ cup olive oil ⅓ cup lemon juice with lemon zest from the fresh lemon ½ - 1 tsp salt to taste Feta cheese can to added or served with the salad for those who enjoy the cheese flavors. Place all ingredients in a covered bowl and place in fridge. Servings: 4 Calories: 355 |
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MEXICAN QUINOA SALAD
1 cup rinsed quinoa cooked in 2 cups water or vegetable broth (makes 2 cups cooked) - cool 1 cup brown rice cooked as per directions on package (makes 2 cups cooked) - cool Mix the above cooked, cooled grains together in a large mixing bowl Add: 1 (15oz) can pinto beans, rinsed and drained 1 (15oz) can kidney beans, rinsed and drained 1 (15oz) can garbanzo beans, rinsed and drained 1 (14oz) can corn, drained 1 red onion, chopped 1 red bell pepper, chopped 1 green bell pepper, chopped 1 jalapeno pepper, chopped (if more spice is desired) ½ cup chopped cilantro additional vegetables such as chopped cucumbers and or grape tomatoes could be added if desired. One 15oz can black beans, rinsed and drained, could also be used in place of any of the other beans. Dressing: ½ cup olive oil ⅓ cup red wine vinegar or rice vinegar ½ of lemon or lime can also be added 1 Tbsp chili powder 1 tsp cumin 2-3 cloves garlic or 1-2 tsp garlic powder 1 tsp salt ½ tsp black pepper or cayenne pepper to taste Whisk together and add to the above mixture Cover bowl with lid and refrigerate until flavors are blended (2 hours) Can be in the fridge for one week. Sliced avocado can be added when served. Serves 8 350 calories per serving |
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SPINACH AND ARTICHOKE QUINOA BAKE
(From Two Peas & Their Pod) 1 ½ cups uncooked quinoa, rinsed and cooked in 3 cups of water. Bring to boil over medium heat for 5 minutes. Turn the heat to low and simmer for about 15 minutes, or until water is absorbed. Remove from heat and fluff with a fork. Set aside. 1 Tbsp olive oil 1 yellow onion diced 3-4 cloves garlic minced 9-16 oz fresh spinach leaves 2 cups chopped artichoke hearts (canned and drained) 3 Tbsp butter 3 Tbsp flour 1 ½ cup milk (or soy, almond or other types of milk) 3-4 oz cream cheese 1 ½ cup shredded mozzarella cheese, divided dash of red pepper flakes ½ cup feta cheese salt and pepper to taste Parmesan Topping 4 Tblsp melted butter ¾ cup bread crumbs ½ cup freshly grated Parmesan cheese |
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Preheat oven to 350 degrees F. Grease 9X13 baking dish with cooking spray and set aside
In a large skillet, heat olive oil, saute onion and garlic until softened. Add spinach and cook until it shrinks down. Stir in artichoke hearts. Season with salt and pepper to taste. Turn off heat and set aside.
In a medium saucepan add 3 Tblsp butter and flour and heat over medium heat. Form a paste and whisk in milk. Stir in cream cheese and ½ cup shredded mozzarella cheese. Whisk until smooth.
In a large bowl combine quinoa, spinach & artichoke mixture and cheese sauce. stir in remaining 1 cup of mozzarella cheese. Pour into baking dish. Top with feta cheese.
For topping: combine melted butter, bread crumbs, & Parmesan cheese in small bowl. Sprinkle over quinoa bake. Cover pan with aluminum foil. Bake 20 minutes. Remove foil & bake for another 15-20 minutes or until top is golden brown.
Serves 8-10 This can be made vegan but substituting vegan cheeses and sauces.
In a large skillet, heat olive oil, saute onion and garlic until softened. Add spinach and cook until it shrinks down. Stir in artichoke hearts. Season with salt and pepper to taste. Turn off heat and set aside.
In a medium saucepan add 3 Tblsp butter and flour and heat over medium heat. Form a paste and whisk in milk. Stir in cream cheese and ½ cup shredded mozzarella cheese. Whisk until smooth.
In a large bowl combine quinoa, spinach & artichoke mixture and cheese sauce. stir in remaining 1 cup of mozzarella cheese. Pour into baking dish. Top with feta cheese.
For topping: combine melted butter, bread crumbs, & Parmesan cheese in small bowl. Sprinkle over quinoa bake. Cover pan with aluminum foil. Bake 20 minutes. Remove foil & bake for another 15-20 minutes or until top is golden brown.
Serves 8-10 This can be made vegan but substituting vegan cheeses and sauces.
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BLACK BEAN AND QUINOA ENCHILADA BAKE (Adapted from Two Peas & Their Pod)
1 ½ cups uncooked quinoa, rinsed. Add to 3 cups water in a medium saucepan. Boil for 5 minutes and simmer for about 15 minutes, or until water is absorbed. Remove from heat, fluff with a fork and set aside. 1 Tbsp olive oil 1 onion diced 3-4 cloves garlic, minced 1 jalapeno, seeds & ribs removed, diced 1 red pepper, seeds removed, diced 1 orange pepper, seeds removed, diced 1 cup corn frozen kernels Juice of 1 small lime 1-2 tsp. ground cumin 1 Tblsp chili powder ½ cup chopped cilantro Salt and pepper to taste 2 (15oz) cans black beans, drained & rinsed 2 10 oz cans red enchilada sauce 2 cups shredded Mexican cheese Toppings: Sliced green onions, avocado slices, sour cream, optional |
Preheat oven to 350 degrees F. Grease a 9X13 baking dish with cooking spray.
In a large skillet, heat olive oil and saute onion, garlic and jalapeno until softened. Add in peppers and corn. Cook for 3-4 minutes. Add lime juice, cumin, chili powder and cilantro. Stir. Season with salt and pepper, to taste.
In a large bowl, add the cooked quinoa & black beans. Add the sauteed vegetable mixture and stir to combine. Pour in the enchilada sauce and stir. Add ½ cup shredded cheese.
Pour into baking dish. Top with remaining cheese. Cover the pan with foil. Bake for 20 minutes, then remove foil. Bake an additional 10 minutes, or until cheese is melted and edges are bubbling.
Serves 8-10 (This recipe freezes well!)
In a large skillet, heat olive oil and saute onion, garlic and jalapeno until softened. Add in peppers and corn. Cook for 3-4 minutes. Add lime juice, cumin, chili powder and cilantro. Stir. Season with salt and pepper, to taste.
In a large bowl, add the cooked quinoa & black beans. Add the sauteed vegetable mixture and stir to combine. Pour in the enchilada sauce and stir. Add ½ cup shredded cheese.
Pour into baking dish. Top with remaining cheese. Cover the pan with foil. Bake for 20 minutes, then remove foil. Bake an additional 10 minutes, or until cheese is melted and edges are bubbling.
Serves 8-10 (This recipe freezes well!)