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
source: "Be Mine, Vegetarian Valentine", alive #352, February 2012
Inspired by its creamy Italian cousin, this vegetarian take on panna cotta swaps out the cream and gelatin for coconut milk and agar agar. Odourless and tasteless, agar-agar is a plant-based thickener derived from seaweed. It’s also a wonderful source of iron, fibre, and magnesium. If you plan on transporting these desserts, pour panna cotta into small jam jars. Once set, screw lids on top and place garnish in separate container. Once you reach your destination, simply garnish and serve.
This happy jumble of vegetables is not only beautiful to look at but also scrumptious. Try to use a rainbow of different colours for the most striking salad presentation. Feel free to replace the dried apricots in the dressing with another dried fruit you may have on hand. Dried cranberries, dried cherries, or golden raisins are all delicious alternatives.
In ancient China, black rice was called “forbidden rice” because only nobles were allowed to eat it. Luckily, today we mere mortals can harness its salad-perfect, slightly sweet, and nutty taste. Bright and fresh, this salad isn’t only flavourful with a winning mix of textures; it’s packed with nutrients, too. Mango tango If possible, use Ataulfo mango for this salad. Its honeylike flavour and custardy texture can’t be beaten. You’re looking for a bit of softness when pressed to indicate ripeness.
Your #mealprepgoals just got easier to nail. Quinoa, black beans, and tempeh provide a triple threat of plant-based protein in this large taco-style salad that holds up remarkably well. The quinoa will absorb the vibrant, flavourful dressing and still be perfectly tender by the time your next meal rolls around. You can toss on some cubed avocado, queso fresco, and/or broken baked tortilla chips for crunch just before serving. Raise a toast To add a deeper flavour to quinoa, consider toasting the grains before boiling in water. Simply heat a couple teaspoons of oil in heavy-bottomed saucepan, add dry quinoa, and heat, stirring often, until the grains are a couple shades darker and emit a nutty, toasted smell; then add your water. Plant-based redo For a plant-based option, you can top salad with slices of grilled tempeh or navy beans instead of chicken. To infuse dressing with savoury, cheesy flavour, minus the dairy, you could use nutritional yeast.