Most of you are probably familiar with quinoa but if not, you might want to give it a try. It’s a quick cooking whole grain (cooks is less than 20 minutes), it’s gluten-free and a good source of fiber and protein. Although quinoa is not necessarily higher in protein than other whole grains, it does contain all nine essential amino acids which is rare in the plant world. Because quinoa has a bitter-flavored natural coating, you’ll want to remember rinse it well under running water before you cook it. This recipe is excellent as a side-dish, a vegetarian entree and if you add some chopped red peppers, cucumbers, arugula and tomatoes, as a salad the next day.
Quinoa Pilaf with Raisins and Toasted Walnuts
Ingredients
- 1 tablespoon olive oil
- 1/3 cup onion (minced)
- 1 cup quinoa (rinsed)
- 1 ¾ low-sodium vegetable broth
- 1/3 cup parsley (minced)
- ¼ cup walnuts (toasted)
- ¼ cup raisins
- Salt and freshly ground pepper to taste
Directions
Heat the oil in a medium saucepan over medium heat. Add the onion and cook, stirring occasionally, until softened and beginning to brown. Add quinoa and cook, stirring until it is well coated with oil, about 30 seconds. Add broth and bring to a boil, then reduce the heat to low and cook, covered, until the broth is absorbed, about 15 minutes. Remove from heat and allow to sit and steam for 5 minutes. Fluff with a fork. Stir in parsley, walnuts, raisins, salt and pepper.
JudyMatusky.com
Recipe from Ellie Krieger, Flavor Comes First: Healthy Meals that Taste Delicious, online cooking class at Craftsy.com
Judy Matusky, RDN, LDN 