alive logo

Herbed Quinoa with Dried Apricots and Pomegranate


    Herbed Quinoa with Dried Apricots and Pomegranate

    serves 2


    Quinoa is not only high in protein, but it’s also a complete protein that includes all nine essential amino acids. The pomegranate arils (seeds) are a powerhouse source of antioxidants, fibre and vitamins C and K.

    3 tsp (15 ml) extra-virgin olive oil, divided 
    1 small onion, diced 
    1/3 cup (80 ml) quinoa 
    2/3 cup (160 ml) vegetable stock 
    1 1/2 Tbsp (30 ml) diced dried apricots
    2 Tbsp + 1 tsp (45 ml) pomegranate seeds 
    3 tsp (15 ml) chopped fresh mint
    3 tsp (15 ml) chopped fresh coriander
    1/2 Tbsp (30 ml) chopped fresh parsley
    1 green onion, trimmed and finely sliced 
    Pinch ground cinnamon 
    1/2 tsp (2 ml) finely grated lemon zest
    Pinch salt 
    Freshly ground black pepper, to taste 

    1. Heat 1 tsp (5 ml) olive oil in medium-sized saucepan over medium heat.

    2. Add onion and sauté, stirring frequently, until golden brown, about 10 minutes.

    3. Stir in quinoa and vegetable stock and bring to a boil. Cover, reduce heat to a simmer and cook for 10 minutes.

    4. 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.

    5. Meanwhile, in small bowl, pour enough hot tap water over apricots to just cover them. Soak for 5 minutes, then drain.

    6. Remove quinoa from burner and stir in remaining 2 tsp (10 ml) olive oil, apricots, pomegranate seeds, mint, coriander, parsley, green onion, cinnamon, lemon zest, salt and black pepper. Serve warm or at room temperature.

    Each serving contains: 833 kilojoules; 5 g protein; 9 g total fat (1 g sat. fat, 0 g trans fat); 26 g carbohydrates; 4 g fibre; 76 mg salt

    source: "Be Mine, Vegetarian Valentine", alive Australia #14, Summer 2013


    Herbed Quinoa with Dried Apricots and Pomegranate




    SEE MORE »
    Poached Sablefish and Bok Choy with Lemongrass, Ginger, and Chili
    Mussels with Tomato, Saffron, and Fennel

    Mussels with Tomato, Saffron, and Fennel

    B12-rich mussels are a very good and economical source of protein and iron. Steamed mussels are a classic way to enjoy seafood—and so is this rich, aromatic broth of tomato, fennel, and saffron. Be sure to allow saffron to fully infuse to get the full flavour benefit, and finish off the dish with the fragrant fennel fronds. Sustainability status Farmed mussels are considered highly sustainable due to their low impacts on the environment. They are easy to harvest, require no fertilizer or fresh water, and don’t need to be fed externally, as they get all their nutritional requirements from their marine environment. Mussel prep Selection: Look for mussels with shiny, tightly closed shells that smell of the sea. If shells are slightly open, give them a tap. Live mussels will close immediately. Storage: Keep mussels in the fridge in a shallow pan laid on top of ice. Keep them out of water and cover with a damp cloth. Ideally, consume on the day you buy them, but within two days. They need to breathe, so never keep them in a sealed plastic bag. Cleanup: In addition to being sustainable, farmed mussels tend to require less cleaning than wild mussels. Most of the fibrous “beards” that mussels use to grip solid surfaces will have been removed before sale. But if a few remain, they’re easily dispatched: grasp the beard with your thumb and forefinger and pull it toward the hinge of the mussel and give it a tug. Afterward, give mussels a quick rinse and scrub away any areas of mud or seaweed, which, with farmed mussels, will require minimal work.