Natalie Cornell | HEALTHY EATING GUIDES | Recipes | Quick & Healthy Dinners |

Besides providing fiber, quinoa packs more protein than any other grain, and it is a rare non-animal source of complete protein. Quinoa is a great way for vegetarians to add protein to their diets. Almost one-fifth of your daily fiber needs are met in one serving of this side.

Basic Quinoa

8 servings (serving size: 1/2 cup)

Ingredients
1 3/4 cups uncooked quinoa (about 12 ounces)
1 tablespoon olive oil
3 garlic cloves, minced
1 cup finely chopped onion
2 1/2 cups water or chicken broth
3/4 teaspoon salt

Preparation
Place quinoa in a fine sieve; rinse with cold water, and drain.
Heat oil in a large saucepan over medium-high heat. Add garlic; sauté 30 seconds. Add onion; sauté 4 minutes or until tender. Stir in water, quinoa, and salt; bring to a boil. Cover, reduce heat, and simmer 15 minutes or until liquid is absorbed and quinoa is tender. Remove from heat; fluff with a fork.

Basic Quinoa.pdf

Hearty Quinoa

Use a little curry powder in place of the cinnamon, if desired, for more complex flavor. Prepare this simple dish to serve with roast chicken or pork tenderloin.
Yield
4 servings (serving size: 1 cup)

Ingredients
1 cup uncooked quinoa
2 teaspoons olive oil, divided
3/4 cup chopped onion
3/4 cup finely diced carrot (about 2)
1 garlic clove, minced
2 cups vegetable or chicken broth
1/4 teaspoon salt
1/4 teaspoon ground cinnamon
1 1/2 cups finely diced unpeeled Granny Smith apple (about 1)
3 tablespoons slivered almonds, toasted
1/8 teaspoon freshly ground black pepper

Preparation
Place quinoa in a fine sieve; rinse under running water until water runs clear. Drain well.
Heat 1 teaspoon oil in saucepan over medium-high heat. Add onion, carrot, and garlic to pan; sauté 5 minutes or until onion is tender and carrot begins to brown. Stir in broth, quinoa, salt, and cinnamon; bring to a boil. Cover, reduce heat, and simmer 20 minutes or until liquid is absorbed. Remove from heat. Fluff with a fork; keep warm.
Heat remaining 1 teaspoon oil in a nonstick skillet over medium-high heat. Add apple to pan; sauté 7 minutes or until apple begins to brown. Add apple, almonds, and pepper to quinoa, tossing to combine. Serve warm.