Quinoa is not only high in protein, but also a complete protein that includes all nine essential amino acids. The pomegranate arils are a powerhouse source of antioxidants, fibre, and vitamins C and K.
1 Tbsp (15 mL) extra-virgin olive oil, divided
1 small onion, diced
1/3 cup (80 mL) quinoa
2/3 cup (160 mL) vegetable stock
2 Tbsp (30 mL) dried apricots, diced
3 Tbsp (45 mL) pomegranate seeds*
1 Tbsp (15 mL) fresh mint, chopped
1 Tbsp (15 mL) fresh cilantro, chopped
2 Tbsp (30 mL) fresh parsley, chopped
1 green onion, trimmed and finely sliced
Pinch ground cinnamon
1/2 tsp (2 mL) lemon zest, finely grated
Freshly ground black pepper, to taste
Heat 1 tsp (5 mL) olive oil in medium-sized saucepan over medium heat. Add onion and sauté, stirring frequently, until golden brown, about 10 minutes. Stir in quinoa and vegetable stock and bring to a boil. Cover, reduce heat to a simmer, and cook for 10 minutes.
Turn the heat off, keeping saucepan covered and on burner, allowing the residual heat to continue cooking quinoa until all liquid has been absorbed, about 4 minutes. If there is still a little bit of water that has not been absorbed, leave saucepan covered on burner for another 3 to 5 minutes.
Meanwhile, in small bowl, pour enough hot tap water over apricots to just cover them. Soak for 5 minutes, then drain.
Remove quinoa from burner and stir in remaining 2 tsp (10 mL) olive oil, apricots, pomegranate seeds, mint, cilantro, parsley, green onion, cinnamon, lemon zest, salt, and black pepper. Serve warm or at room temperature.
Each serving contains: 199 calories; 5 g protein; 9 g total fat (1 g sat. fat, 0 g trans fat); 26 g carbohydrates; 4 g fibre; 76 mg sodium
- Cut pomegranate in half.
- Place halves, cut side down, in a large bowl of water and soak for 5 minutes.
- Hold pomegranate half under water, break apart, separating arils (or seeds) from membrane. arils will sink while the rind and membrane will float.
- Skim off rind and membrane and discard.
- Strain arils through a colander, drain, and pat dry.
source: “Be Mine, Vegetarian Valentine“, alive #352, February 2012