Quinoa: Give This Grain a Try
Healthy Quinoa RecipeQuinoa Tabbouleh
To cook quinoa
1 teaspoon canola oil
1 cup uncooked quinoa, rinsed twice
1/2 teaspoon salt
1 can (14.5 ounces) or 1 3/4 cups gluten-free, low-sodium chicken broth, such as Swanson Natural Goodness
3/4 cup water
1/4 cup shelled raw pumpkin seeds
1 English (hothouse) cucumber, unpeeled and finely diced
3 green onions, thinly sliced
1 small red bell pepper, cored, seeded, and finely diced
1 small yellow bell pepper, cored, seeded, and finely diced
1/2 cup chopped fresh parsley
1/2 cup chopped fresh cilantro
1/4 cup chopped fresh mint
1/4 cup crumbled feta cheese (optional)
Dressing and Garnish
3 tablespoons fresh lemon juice
2 tablespoons extra virgin olive oil
1 tablespoon white wine vinegar or rice vinegar
1/4 teaspoon table salt
1/8 teaspoon white pepper
Fresh mint or parsley sprigs for garnish
Most of the quinoa we buy today has already been rinsed to rid it of the bitter saponin coating, particularly if it is from www.bobsredmill.com, www.quinoa.com, www.quinoa.net, or imported through Inca Organics. If you're not sure about the source, rinse it in a sieve until the water runs clear. Saponin, a natural coating that wards off birds and insects, won't hurt humans, but the quinoa tastes better without it.Directions
1. Heat the oil in a medium saucepan over medium heat and toast the quinoa about 4 minutes, shaking the skillet occasionally, until the seeds are light golden brown.
2. Add the chicken broth and water, reduce the heat to low, and cook 15 to 20 minutes, covered, or until the quinoa is tender. Remove from heat and cool 10 minutes. Drain the quinoa well.
3. Combine the cooked quinoa and all tabbouleh ingredients except feta cheese in a large serving bowl.
4. Combine the dressing ingredients (except fresh mint or parsley) in screw-top jar and shake vigorously to blend. Pour over quinoa mixture and toss until all the ingredients are thoroughly coated. Cover the bowl and refrigerate 4 hours. Let stand at room temperature 20 minutes before serving. Toss with the feta cheese and garnish with fresh mint or parsley, if desired, just before serving.
Recipe Nutrition: (1 Serving) 370 calories, 16g fat, 50g carbs, 5g fiber,13g protein, 56mg sodium.
Healthy recipe source: Carol Fenster, PhD, author of Gluten-Free Quick & Easy (Avery/Penguin Group, 2007), www.GlutenFreeQuickandEasy.com.
Charles Stuart Platkin is a nutrition and public health advocate, founder and editor of DietDetective.com, the health and fitness network, and author of The Diet Detective's Calorie Bargain Bible. Copyright 2008 by Charles Stuart Platkin. All rights reserved.
Reprinted with permission from www.dietdetective.com, September 2008.
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