Vegetarian - Quinoa




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Nemo
08-07-1999, 10:33 AM
Anyone have any good and tasty recipes for quinoa? I had it once and liked it, but don't know how it was prepared.


LIL
08-16-1999, 09:04 PM
Quinoa with Leeks, Fennell and Peas


2 leeks
1 fennel bulb, sliced (chop some of the feathery tops for garnish) or substitute celery
2 cups quinoa, uncooked
4 cups bouillon
½ cup golden raisins or currants
1 cup canned tomatoes, chopped
1 tbs. African Berbere spice blend or use cinnamon, nutmeg and tumeric
Pinch cayenne pepper, or to taste
1 cup frozen green peas

Cut off the dark green leaves of the leeks (about the top 1/3) and discard. Slice the leeks in half lengthwise and wash very carefully. Slice crosswise into ¼" pieces.

Bring about ½ cup of the bouillon to a boil in a large pot; add the leeks and fennel and cook to soften, 5 - 10 minutes.
Stir in the remaining ingredients, cover and simmer for 15 - 20 minutes, or until the quinoa is tender but not mushy. Stir in the peas and sprinkle with the chopped fennel leaves.

Yield: 8 - 10 servings
Calories: 207
Total Fat: 3 grams
Dietary Fiber: 5 grams

If you are 'into' grains, check out this web site, the recipes are high fiber and there are probably other Quinoa recipes.
http://www.wdn.com/mirkin/indexes/recipes.html

Nemo
08-16-1999, 09:37 PM
LIL, Thanks for the recipe -- it sounds really good! I will check out the web site for other grain recipes. -- Nemo


SueC
08-28-1999, 07:17 PM
* Exported from MasterCook *

Quinoa with Leeks, Fennell and Peas - 3 Points

Recipe By :
Serving Size : 10 Preparation Time :0:00
Categories :

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 leeks
1 fennel bulb -- sliced (chop some
of the feathery tops for garnish) or
substitute celery
2 cups quinoa -- uncooked
4 cups bouillon
½ cup golden raisins or currants
1 cup canned tomatoes -- chopped
1 tbs. African Berbere spice blend or use -- nutmeg and tumeric
cinnamon
1 Pinch cayenne pepper -- or to taste
1 cup frozen green peas

Cut off the dark green leaves of the leeks (about the top 1/3) and discard. Slice the leeks in half lengthwise and wash very carefully. Slice crosswise into ¼" pieces.

Bring about ½ cup of the bouillon to a boil in a large pot; add the leeks and fennel and cook to soften, 5 - 10 minutes.
Stir in the remaining ingredients, cover and simmer for 15 - 20 minutes, or until the quinoa is tender but not mushy. Stir in the peas and sprinkle with the chopped fennel leaves.

Yield: 8 - 10 servings
Calories: 207
Total Fat: 3 grams
Dietary Fiber: 5 grams

If you are 'into' grains, check out this web site, the recipes are high fiber and there are probably other Quinoa recipes. http://www.wdn.com/mirkin/indexes/recipes.html

- - - - - - - - - - - - - - - - - - -

Per serving: 161 Calories (kcal); 2g Total Fat; (11% calories from fat); 6g Protein; 31g Carbohydrate; 0mg Cholesterol; 75mg Sodium
Food Exchanges: 2 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates


Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0

missphoebe
01-20-2000, 05:31 AM
Quinoa with Broccoli Rabe

Yield: About 5 cups


1 cup quinoa
1 can (13 ¾ or 14 ½ oz.) chicken broth plus enough water to equal 2 cups
2 Tbl. extra-virgin olive oil
½ cup chopped onion
1 tsp. Chopped garlic
1 large bunch broccoli rabe (1 ¼ lb.), trimmed and chopped
¼ tsp. Salt
¼ tsp. Red pepper flakes

Rinse quinoa under running water. Toast quinoa, stirring, in nonstick skillet over medium-low heat, 5 minutes. Bring broth and water to boil in medium saucepan; stir in quinoa. Reduce heat to medium-low; cover and simmer 12 to 15 minutes until liquid is absorbed and quinoa is tender. Fluff with fork and transfer to large bowl; cover and keep warm.

Heat oil in large nonstick skillet over medium-high heat. Add onion and garlic; cook 3 minutes. Stir in broccoli rabe, salt, and red pepper flakes. Cook until broccoli rabe is tender, 5 to 7 minutes. Stir vegetables into quinoa. Serve warm or at room temperature.

Per ½ cup serving: Calories 95; Fat 4 g

missphoebe
01-20-2000, 05:43 AM
Quick Quinoa Salad

1 cup quinoa
2 cups boiling water
1 carrot, cut into tiny dice
1 small red pepper, cut into tiny dice
1 cucumber, peeled, seeded and diced
1/2 cup frozen peas, thawed
1/4 cup minced scallions
1/3 cup minced parsley
3 Tbl. tamari
2 tsp. mirin
2 Tbl. rice vinegar
2 tsp. rice syrup
2 tsp. minced ginger
1 tsp. minced garlic

1. Cover the quinoa with cold water and allow it to soak for 5 minutes. Drain it through a fine mesh strainer or a strainer lined with cheesecloth. Rinse and drain again several times until the water is clear and without foam. In a medium saucepan, bring 2 cups fresh water to a boil. Add the quinoa and stir once.

Return to a boil, then reduce to a simmer, cover and cook for about 15 minutes or until the grains are cooked through but not mushy. Immediately transfer the cooked quinoa to the strainer and allow to cool as you prepare the remaining ingredients.

2. In a large mixing bowl combine the carrot, red pepper, cucumber, peas, scallions, and parsley. Add the quinoa and toss to combine. In a small bowl, combine the tamari, mirin, rice vinegar, rice syrup, ginger, and garlic. Mix well and pour this over the quinoa. Cover and chill for at least 4 hours, turning occasionally. The salad improves in flavor if left to marinate for at least 8 hours and may be prepared up to 3 days in advance.

missphoebe
01-20-2000, 06:09 AM
(I'll bet we can modify this one: as it is, shown, 1 serving is 7 points! By using a VERY high quality olive oil, we could use less and lower points.

Quinoa Tabbouleh
From: Meals For You
Serves 4

2 cups water
1 cup quinoa
3 Tbs. extra virgin olive oil
3 cloves garlic
1/4 cup lemon juice
1/2 cup scallions, minced
3/4 cup fresh Italian parsley, chopped
1/4 cup pine nuts
1/4 cup fresh mint
2 cups organic salad greens mix

Bring water to a boil over high heat. Add quinoa, reduce heat to low and cover. Cook 15-20 minutes, until water is absorbed and kernels are soft. Transfer to a bowl and refrigerate.

Combine oil, garlic, lemon juice and sea salt to taste in a jar with a tight fitting lid. Shake well and combine with remaining ingredients, except salad greens. Stir in quinoa and chill . Serve over mixed greens.


Per serving: calories 302, fat 16.1g, 46% calories from fat, cholesterol 0mg, protein 7.3g, carbohydrates 34.6g, fiber 4.1g, sodium 25mg.

missphoebe
01-20-2000, 06:17 AM
Quinoa and Wheat Berry Pilaf
From: 1,001 Low-Fat Vegetarian Recipes
Serves: 4
WW Points = 3

1/2 cup wheat berries
1 cup vegetable stock or water
1/2 cup quinoa
3/4 cup green onions, including tops, chopped
1 medium red bell pepper, chopped
3 cloves garlic, minced
1 Tbs. olive oil
1 cup Shiitake or portobello mushrooms, chopped
1/2 cup frozen peas, thawed
1/4 cup parsley, finely chopped
salt and pepper, to taste

Cover wheat berries with 2 inches water in small saucepan and soak overnight.

Heat to boiling; reduce heat and simmer , covered, until tender, 15-20 minutes.

Heat stock to boiling in small saucepan; add quinoa. Reduce heat and simmer until quinoa is tender and stock absorbed, about 15 minutes.

Sauté green onions, bell pepper, and garlic in oil in small saucepan until tender, 3-4 minutes; add mushrooms and sauté until tender, 5-8 minutes. Add peas and cook, covered, until hot, 3-4 minutes.

Combine warm grains, vegetables, and parsley in serving bowl; season to taste with salt and pepper.

Per serving: calories 174, fat 4.7g, 23% calories from fat, cholesterol 0mg, protein 5.8g, carbohydrates 29.1g, fiber 5.1g, sodium 29mg.

missphoebe
01-20-2000, 06:26 AM
Quinoa Tabbouleh

Recipe By : Cooking Light October 1999
Serving Size : 5 Preparation Time :0:00
Categories : Grain Salad

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 3/4 cups water
1 cup quinoa -- uncooked
1/2 cup tomatoes -- coarsely chopped &
-- seeded
1/2 cup fresh mint -- chopped
1/4 cup raisins
1/4 cup cucumber -- chopped
1/4 cup fresh lemon juice
2 tablespoons scallion -- chopped
1 tablespoon extra virgin olive oil
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper

Combine water and quinoa in a medium saucepan; bring to a boil. Cover,
reduce heat, and simmer 20 minutes or until liquid is absorbed. Remove from
heat; fluff with a fork. Stir in tomato and remaining ingredients. Cover;
let stand 1 hour. Serve chilled or at room temperature.

- - - - - - - - - - - - - - - - - -

NOTES : Can substitute parsley for mint

missphoebe
01-20-2000, 06:56 AM
Quinoa with Green Beans
Serves 4

1 cup quinoa
9 oz green beans
2 cloves garlic
9 fl. oz. vegetable stock
1 15-oz can chopped tomatoes
1/2 cup fresh basil, chopped (optional)
1 - 1 1/2 tbsp fresh lemon juice to taste
salt & black pepper to taste

Wash the quinoa very well to remove the soapy-tasting substance in the outer coat. Clean the green beans and slice into 1-inch lengths. Chop the garlic finely.

Place quinoa and vegetable stock in a saucepan. Bring to boil, cover and simmer 5 minutes. Add green beans and tomatoes with their juice. Simmer 5 minutes more, covered, then add garlic and cook, covered, until beans and quinoa are soft, stirring occasionally.

Season to taste with basil, lemon juice, salt and pepper. Serve hot or cold.

missphoebe
01-20-2000, 07:01 AM
Kale and Quinoa Pilaf

2 teaspoons vegetable oil
1/2 cup chopped onion
1/2 cup thinly sliced carrot
1/2 cup chopped red bell pepper
2 cloves garlic -- minced
2 teaspoons curry powder
1 teaspoon chili paste with garlic
1/2 teaspoon peeled fresh ginger -- grated
6 cups kale -- torn
2 cups cooked brown rice
1 cup cooked quinoa
2 tablespoons soy sauce
15 ounces garbanzo beans, canned -- drained

Heat oil in a large nonstick skillet over medium heat. Add onion, carrot, bell pepper, and garlic; saute 2 minutes. Add curry, chili paste, and ginger; saute 1 minute. Add remaining ingredients; cook 3 minutes or until thoroughly heated, stirring occasionally. Serve at room temperature.

Yield: 6 servings (serving size: 1 cup)

You can substitute 1 teaspoon of crushed red pepper flakes for the chili sauce.