Quinoa 365 (16 page)

½ cup (125 mL) quinoa

½ cup (125 mL) red lentils

4 cups (1 L) vegetable or chicken stock

1 cup (250 mL) water

1½ cups (375 mL) sliced carrots

1 cup (250 mL) diced red onion

2 tsp (10 mL) minced fresh garlic

1 tsp (5 mL) ground cumin

1 tsp (5 mL) ground coriander

¼ tsp (1 mL) salt

1 cup (250 mL) diced red bell pepper (about 1 pepper)

2 Tbsp (30 mL) finely chopped fresh cilantro

Combine the quinoa, lentils, stock and water in a large saucepan and bring to a boil. Reduce to a simmer, cover and cook for 10 minutes. Add the carrots, onion, garlic, cumin, coriander and salt and cook for 5 minutes. Add the red pepper and cook for 5 more minutes. Add the cilantro and adjust the seasoning if necessary. Serve immediately.

Beef
and
Sweet Potato Tagine
on
Quinoa

Served on a bed of quinoa, this exotic and hearty slow-cooked Moroccan stew is a full meal that will warm even the coldest of winter days. Prepare it up to one day in advance, slowly reheat and serve.
Serves 4–6

Tagine

1 Tbsp (15 mL) olive oil

1 cup (250 mL) finely chopped onion

2 tsp (10 mL) minced fresh ginger

2 lb (1 kg) diced stewing beef

2½ cups (625 mL) canned tomatoes, with liquid

½ cup (125 mL) water

1 tsp (5 mL) ground cumin

1 tsp (5 mL) ground coriander

1 tsp (5 mL) paprika

1 cinnamon stick

1¼ cups (310 mL) peeled and diced sweet potatoes

½ cup (125 mL) pitted, chopped dates

Quinoa

2 cups (500 mL) vegetable stock

1 cup (250 mL) quinoa

¼ cup (60 mL) sliced almonds, toasted (optional)

To make the tagine, preheat a large saucepan over medium heat. Add the olive oil and sauté the onion until softened and opaque, about 4 minutes. Add the ginger and beef chunks and brown the meat thoroughly. Add the tomatoes, water, cumin, coriander, paprika and cinnamon stick. Bring to a boil. Add the sweet potatoes and cook uncovered for 12 to 15 minutes, until the sweet potatoes are slightly tender. Reduce the heat and add the chopped dates to the mixture. Continue to simmer uncovered for 5 minutes.

To prepare the quinoa, bring the vegetable stock and quinoa to a boil in a medium saucepan. Cover, reduce to a simmer and cook for 10 minutes. Turn the heat off and leave the covered saucepan on the burner for another 6 minutes. Fluff with a fork and set aside.

Preheat the oven to 350°F (180°C). Spread the almonds (if using) evenly on a baking sheet and bake on the center oven rack for 5 to 7 minutes, until fragrant and lightly toasted. Remove from the oven and set aside.

To serve, spoon the quinoa onto individual serving plates and top with a large scoop of tagine. Garnish with a generous sprinkle of toasted almonds and serve.

Buffalo Quinoa Potage

Buffalo is iron rich and provides more nutrients than beef, with fewer calories. It tastes similar to conventional beef but is a healthier option because buffalo graze on grass rather than living in a feedlot, so are exposed to fewer hormones and chemicals. If you can't get buffalo, substitute lean beef, preferably organic.
Serves 8.

1 Tbsp (15 mL) cooking oil

1 lb (500 g) buffalo meat, cubed

½ cup (125 mL) chopped onion

1 tsp (5 mL) minced fresh garlic

½ cup (125 mL) quinoa

1 cup (250 mL) sliced carrots

2 Tbsp (30 mL) chopped fresh parsley

½ tsp (2 mL) dried thyme

4 cups (1 L) beef broth

1 cup (250 mL) water

2 cups (500 mL) diced potatoes

2 cups (500 mL) diced and peeled sweet potatoes

½ cup (125 mL) diced celery

½ cup (125 mL) peas (fresh or frozen)

Place the cooking oil and buffalo meat in a large nonstick saucepan and brown over medium heat for about 5 minutes. Add the onion, garlic and quinoa and continue to cook for 5 minutes, stirring frequently. Add the carrots, parsley, thyme and 1 to 2 Tbsp (15 to 30 mL) of beef broth to the saucepan; cook for an additional 5 minutes.

Add the remaining beef broth and the water and bring to a boil. Add the potatoes, sweet potatoes and celery. Reduce to a simmer, cover and continue cooking on low heat for 45 minutes.

In the last 10 minutes of cooking, add the peas. Ladle into bowls and serve immediately. This stew can be kept in a covered container in the refrigerator for 2 days or frozen for up to 1 month.

Chicken Broccoli Casserole

A hint of curry gives this cheesy chicken dish a subtle flavor. Even children will devour it.
Serves 4–6.

1 cup (250 mL) quinoa

2 cups (500 mL) water

3 cups (750 mL) broccoli florets (fresh or frozen)

2 Tbsp (30 mL) vegetable or olive oil

4 boneless, skinless chicken breasts

1½ cups (375 mL) light sour cream

½ cup (125 mL) light mayonnaise

2 tsp (10 mL) fresh lemon juice

2 tsp (10 mL) prepared mustard

1 tsp (5 mL) curry powder

½ tsp (2 mL) minced fresh basil (or a pinch dried basil)

1 cup (250 mL) shredded cheddar cheese

Preheat the oven to 350°F (180°C). Lightly grease a 9- × 13-inch (3.5 L) casserole dish or spray with cooking oil.

Bring the quinoa and water to a boil in a medium saucepan. Cover, reduce to a simmer and cook for 10 minutes. Turn the heat off and leave the covered saucepan on the burner for another 6 minutes. Fluff with a fork and cool. Evenly spread the cooked quinoa over the bottom of the casserole. Set aside.

Cook the broccoli in a steamer or medium saucepan until just tender or al dente. Arrange the broccoli over the quinoa in the casserole dish.

Heat the oil in a large nonstick pan over medium-high heat. Brown the chicken breasts until cooked and the juices run clear, about 5 minutes on each side. Cool the chicken slightly, then slice into 2-inch-wide (5 cm) strips and place evenly over the broccoli.

Combine the sour cream, mayonnaise, lemon juice, mustard, curry powder and basil in a small bowl and mix well. Spread evenly over the chicken and top with the shredded cheese. Bake on the center oven rack for about 25 minutes, until the casserole is hot and the cheese is melted and bubbly.

Ginger Edamame Quinoa

Get the essentials of fiber, protein, calcium, vitamin C and iron in this amazingly complete entrée loaded with superfoods.
Serves 4–6.

1 cup (250 mL) quinoa

2 cups (500 mL) water

2 Tbsp (30 mL) vegetable oil

2 Tbsp (30 mL) water

2 cups (500 mL) broccoli florets

1 cup (250 mL) chopped red bell pepper (about 1 pepper)

½ tsp (2 mL) minced fresh garlic

½ tsp (2 mL) ground ginger (or

1 tsp/5 mL grated fresh ginger)

2 cups (500 mL) cooked diced chicken, beef, pork or whole shrimp, or diced tofu

1 cup (250 mL) cooked black beans

1 cup (250 mL) edamame beans, shelled and steamed

3 Tbsp (45 mL) soy sauce or gluten-free tamari

Bring the quinoa and the 2 cups (500 mL) of water to a boil in a medium saucepan. Cover, reduce to a simmer and cook for 10 minutes. Turn the heat off and leave the covered saucepan on the burner for another 6 minutes. Fluff with a fork and set aside.

Heat a large wok or saucepan on medium heat. Add the oil, the 2 Tbsp (30 mL) of water and the broccoli. Cover and cook the mixture for 4 minutes. Add the red pepper, garlic and ginger, replace the cover and cook for an additional 3 minutes, until the broccoli and peppers are tender yet crisp. Add the chicken, black beans, edamame and soy sauce. Stir in the quinoa and continue to heat until it is heated throughout. Serve immediately. Refrigerate any leftovers for up to 2 days.