Quinoa is a "super" food - low glycemic, with an abundance of nutrients. Containing eight essential amino acids, it's the only grain that's considered a complete protein, making this recipe a vegetarian's delight. Instead of fresh spinach you can use half a 10-ounce package of frozen spinach - cooked and squeezed dry.
Prep Time: 15 minutes
Cook Time: 30 minutes
Make Ahead: Prepare early in the day and refrigerate. Bring to room temperature before serving.
1 cup quinoa
2 cups vegetable or chicken stock
1 cup canned corn kernels, drained
1 tsp vegetable oil
1 cup diced onion
1/2 cup diced red bell pepper
2 tsp crushed fresh garlic
1/2 tsp ground cumin
1 tsp seeded minced jalapeno pepper(or 1 tsp hot chili sauce or paste)
4 cups chopped fresh spinach
1 Tbsp water
1/3 cup chopped green onion
1/3 cup chopped cilantro or parsley
2 oz. crumbled light feta cheese
2 Tbsp olive oil
2 Tbsp freshly squeezed lemon juice
1. Bring the quinoa and stock to a boil. Cover and simmer for 15 minutes, just until the stock is absorbed and the quinoa tender. Remove from the heat and place in a serving bowl.
2. Spray a small non-stick skillet with cooking oil and place over medium heat. Saute the corn for approximately 8 minutes, just until browned, stirring constantly. Set aside.
3. Spray a medium non-stick skillet with cooking oil, add the vegetable oil and place over medium heat. Add the diced onion, bell pepper, garlic, cumin and jalapeno pepper and saute until the onion begins to brown, about 5 minutes.
4. Add the spinach and water. Cook until the spinach wilts, approximately 2 minutes.
5. Remove from the heat. Stir in the green onion, cilantro, cheese, olive oil, lemon juice and sauteed corn. Add the mixture to the quinoa and mix well.
Nutritional Analysis per Serving:
Protein 14 g
Fat 13 g
Saturated Fat 2.4 g
Carbohydrates 53 g
Cholesterol 5 mg
Sodium 436 mg
Fibre 7.0 g
More About Quinoa:
Quinoa is a gluten free whole grain; a very versatile ingredient for salads and sides and high in protein, magnesium, iron and fibre. It is also an excellent source of folate which prevents neural tube defects in the fetus and also high in vitamin E - a powerful antioxidant. 1/2 cup of cooked quinoa has 127 calories, 2 g fibre, and 4.5 g protein. Quinoa boosts your immune system, keeps you healthy, is delicious tasting, has great texture and can be substituted for another whole grain as well as any white grain recipe.
-- By Rose Reisman - Renowned caterer, cookbook author, and entrepreneur - Art of Living Well