Quinoa Pilaf
Quinoa (pronounced “keen-wah”) is an ancient cereal that was eaten by the Incas centuries ago. It was so revered that they called it the “Mother Grain.” Quinoa is so high in protein (13 percent) that the United Nations classified it as a supercrop, giving this tiny nondescript grist the nutritional clout of an Olympic athlete.
Quinoa grains are naturally coated with a bitter resin called saponin. This resin can be removed by washing, but is often removed by mechanically polishing. Unfortunately for us, that process removes the germ, making it a less nutritious form. Choose whole grain quinoa and rinse it well before cooking.
1 cup (250 mL) organic whole grain quinoa
2 tsp (10 mL) organic extra-virgin olive oil
1 medium organic onion, diced
2 stalks organic celery, diced
2 large organic carrots, diced
2 tsp (10 mL) ground cumin
1 tsp (5 mL) ground coriander
2 cups (500 mL) organic lower-sodium chicken or turkey stock
Place quinoa in fine mesh strainer and rinse well. Set aside.
Heat a medium-sized pot with a tightly fitting lid over medium heat. Add oil, onion, celery, and carrots and saute for 3 minutes. Add cumin and coriander and saute for 1 minute. Add quinoa and stock. Bring to a boil, cover, reduce heat to medium, and simmer for 15 to 20 minutes. Remove from heat and fluff with a fork. Cover, let stand for 5 minutes. Spoon into a custard cup and pat down. Invert onto a dinner plate and serve with steamed baby carrots and fresh green beans. Sprinkle with thinly sliced garlic that has been lightly fried in oil. Makes 4 - 1 cup (250 mL) servings.
Each Serving Contains:
240 calories; 10 g protein; 5 g total fat (0.3 g sat. fat, 0 g trans fat); 40 g carbohydrates; 6 g fibre; 240 mg sodium.
source: "Easy on the Tummy", alive #312, October 2008
Quinoa Pilaf
Mairlyn Smith, PHEc
Mairlyn Smith, PHEc, is a professional home economist, Second City Alumnus, cookbook author, freelance writer, and mom.
