Quinoa Black Bean Burrito Bowls
Ingredients
1 cup quinoa
1 tbsp olive oil
1/4 cup onion minced
1 clove garlic minced
30 oz cooked black beans or 2 cans, drained and rinsed
1/4 cup fresh cilantro chopped
1/4 tsp chili powder mild
Pinch cayenne pepper spicy
1/4 cup fresh lime juice
1 cup shredded lettuce
Salt
Optional Topping Ingredients
Grated cheddar or jack cheese
Sour cream or Greek yogurt
Pico de gallo or salsa
Diced seeded tomatoes
Hot sauce or sriracha
Sliced avocado
Guacamole
CornInstructionsRinse the quinoa thoroughly in a mesh strainer or sieve, drain.
Pour quinoa into a saucepan along with 2 cups of water. Bring the quinoa to a boil, then reduce heat to a low simmer. Cover the pot. Let the quinoa simmer for about 20 minutes till it becomes tender and all the liquid has been absorbed. Keep a close eye to make sure the quinoa doesn't burn.
While quinoa is cooking, heat 1 tbsp of oil in another saucepan over medium heat. Pour minced onion into the saucepan and saute for a few minutes till it softens and begins to turn brown. Add the minced garlic to the pot and let it saute for 1-2 minutes longer till aromatic.
Add the black beans to the pot of onions along with 1/2 cup water, 2 tbsp of chopped fresh cilantro, chili powder and cayenne pepper. Bring the beans to a boil, then reduce heat to medium low. Let the beans simmer for 15 minutes till the liquid is mostly evaporated. Stir in 2 tbsp of fresh lime juice. Season with salt to taste.
When the quinoa is fully cooked, remove from heat and fluff with a fork. Use the fork to mix in 2 tbsp of chopped cilantro and 2 tbsp fresh lime juice. Season with salt to taste.
Assemble your burrito bowls. Divide the cilantro lime quinoa between four bowls.
Top each portion of quinoa with 1/4 cup of shredded lettuce.
Top each portion of lettuce with simmered black beans.
Top the black beans with your choice of Optional Topping Ingredients (ideas listed above).
Serve warm.
Ingredients
1 cup quinoa
1 tbsp olive oil
1/4 cup onion minced
1 clove garlic minced
30 oz cooked black beans or 2 cans, drained and rinsed
1/4 cup fresh cilantro chopped
1/4 tsp chili powder mild
Pinch cayenne pepper spicy
1/4 cup fresh lime juice
1 cup shredded lettuce
Salt
Optional Topping Ingredients
Grated cheddar or jack cheese
Sour cream or Greek yogurt
Pico de gallo or salsa
Diced seeded tomatoes
Hot sauce or sriracha
Sliced avocado
Guacamole
CornInstructionsRinse the quinoa thoroughly in a mesh strainer or sieve, drain.
Pour quinoa into a saucepan along with 2 cups of water. Bring the quinoa to a boil, then reduce heat to a low simmer. Cover the pot. Let the quinoa simmer for about 20 minutes till it becomes tender and all the liquid has been absorbed. Keep a close eye to make sure the quinoa doesn't burn.
While quinoa is cooking, heat 1 tbsp of oil in another saucepan over medium heat. Pour minced onion into the saucepan and saute for a few minutes till it softens and begins to turn brown. Add the minced garlic to the pot and let it saute for 1-2 minutes longer till aromatic.
Add the black beans to the pot of onions along with 1/2 cup water, 2 tbsp of chopped fresh cilantro, chili powder and cayenne pepper. Bring the beans to a boil, then reduce heat to medium low. Let the beans simmer for 15 minutes till the liquid is mostly evaporated. Stir in 2 tbsp of fresh lime juice. Season with salt to taste.
When the quinoa is fully cooked, remove from heat and fluff with a fork. Use the fork to mix in 2 tbsp of chopped cilantro and 2 tbsp fresh lime juice. Season with salt to taste.
Assemble your burrito bowls. Divide the cilantro lime quinoa between four bowls.
Top each portion of quinoa with 1/4 cup of shredded lettuce.
Top each portion of lettuce with simmered black beans.
Top the black beans with your choice of Optional Topping Ingredients (ideas listed above).
Serve warm.
Black Bean & Corn Quinoa
Ingredients
2 tablespoons canola oil
1 medium onion, finely chopped
1 medium sweet red pepper, finely chopped
1 celery rib, finely chopped
2 teaspoons chili powder
1/4 teaspoon salt
1/4 teaspoon pepper
2 cups vegetable stock
1 cup frozen corn
1 cup quinoa, rinsed
1 can (15 ounces) black beans, rinsed and drained
1/3 cup plus 2 tablespoons minced fresh cilantro, divided
Directions
In a large skillet, heat oil over medium-high heat. Add onion, red pepper, celery and seasonings; cook and stir 5-7 minutes or until vegetables are tender.
Stir in stock and corn; bring to a boil. Stir in quinoa. Reduce heat; simmer, covered, 12-15 minutes or until liquid is absorbed.
Add beans and 1/3 cup cilantro; heat through, stirring occasionally. Sprinkle with remaining cilantro. Yield: 4 servings.
Mom's Egg Salad Sandwiches
Ingredients
2 tablespoons canola oil
1 medium onion, finely chopped
1 medium sweet red pepper, finely chopped
1 celery rib, finely chopped
2 teaspoons chili powder
1/4 teaspoon salt
1/4 teaspoon pepper
2 cups vegetable stock
1 cup frozen corn
1 cup quinoa, rinsed
1 can (15 ounces) black beans, rinsed and drained
1/3 cup plus 2 tablespoons minced fresh cilantro, divided
Directions
In a large skillet, heat oil over medium-high heat. Add onion, red pepper, celery and seasonings; cook and stir 5-7 minutes or until vegetables are tender.
Stir in stock and corn; bring to a boil. Stir in quinoa. Reduce heat; simmer, covered, 12-15 minutes or until liquid is absorbed.
Add beans and 1/3 cup cilantro; heat through, stirring occasionally. Sprinkle with remaining cilantro. Yield: 4 servings.
Mom's Egg Salad Sandwiches
One Pan Mexican Quinoa
Ingredients:
1 tablespoon olive oil
1/2 cup diced yellow onion
2 cloves garlic, minced
½ a large jalapeno, minced (taste before adding all of the jalapeno, depending on how spicy you want the dish to be)
3/4 cup quinoa
1 cup vegetable broth
1 (15-ounce) can black beans, drained and rinsed
1 (14.5 oz) can fire-roasted diced tomatoes (not drained)
1 cup corn kernels
1 teaspoon chili powder
1/2 teaspoon cumin
Kosher salt and freshly ground black pepper (I used ¼ tsp kosher salt- taste first before adding more)
1 avocado, halved, seeded, peeled and diced
Juice of 1 lime
2 tablespoons chopped fresh cilantro leaves
Instructions
1. Heat the olive oil in a large skillet with a lid over medium heat.
2. Sauté the garlic and jalapeno until it starts to brown, about one minute.
3. Add the quinoa, vegetable broth, black beans, diced tomatoes, corn, chili powder, cumin, ¼ tsp salt to the skillet and stir to mix well.
4. Bring the liquid to a boil, then reduce heat to medium low and cover the pan with the lid.
5. Cook covered for 20 minutes, until the quinoa is cooked through, but stir it halfway through cooking just to make sure the quinoa cooks evenly.
6. Before serving, sprinkle the chopped cilantro and diced avocado on top and then squeeze ½ of the lime in as well. Taste and add more lime juice, salt and pepper if needed.
http://tiphero.com/one-pan-mexican-quinoa/?ref=fv
Ingredients:
1 tablespoon olive oil
1/2 cup diced yellow onion
2 cloves garlic, minced
½ a large jalapeno, minced (taste before adding all of the jalapeno, depending on how spicy you want the dish to be)
3/4 cup quinoa
1 cup vegetable broth
1 (15-ounce) can black beans, drained and rinsed
1 (14.5 oz) can fire-roasted diced tomatoes (not drained)
1 cup corn kernels
1 teaspoon chili powder
1/2 teaspoon cumin
Kosher salt and freshly ground black pepper (I used ¼ tsp kosher salt- taste first before adding more)
1 avocado, halved, seeded, peeled and diced
Juice of 1 lime
2 tablespoons chopped fresh cilantro leaves
Instructions
1. Heat the olive oil in a large skillet with a lid over medium heat.
2. Sauté the garlic and jalapeno until it starts to brown, about one minute.
3. Add the quinoa, vegetable broth, black beans, diced tomatoes, corn, chili powder, cumin, ¼ tsp salt to the skillet and stir to mix well.
4. Bring the liquid to a boil, then reduce heat to medium low and cover the pan with the lid.
5. Cook covered for 20 minutes, until the quinoa is cooked through, but stir it halfway through cooking just to make sure the quinoa cooks evenly.
6. Before serving, sprinkle the chopped cilantro and diced avocado on top and then squeeze ½ of the lime in as well. Taste and add more lime juice, salt and pepper if needed.
http://tiphero.com/one-pan-mexican-quinoa/?ref=fv
Quinoa Mexi-Lime Salad
Ingredients:
4 1/2 cups cooked quinoa
1 can black beans, rinsed + drained
1 can yellow corn, rinsed + drained
2/3 cup red bell pepper, diced
6 scallions, chopped (whites and greens)
1/4 cup tightly packed cilantro, chopped
1 large jalapeno, remove seeds and dice
1/3 cup lime juice
1 1/2 tsp salt
2 Tbsp cumin
2/3 cup olive oil
S&P to taste
Instructions:
Cook quinoa according to package directions (1 1/4 cup dry). Let cool.
Mix beans, corn, pepper, scallions, cilantro and jalapenos.
Add cooled quinoa and mix well.
In a separate bowl, mix lime juice, salt, cumin and olive oil.
Pour lime mixture over quinoa mixture and mix well.
Per Serving (1 cup):
Calories: 261
Ingredients:
4 1/2 cups cooked quinoa
1 can black beans, rinsed + drained
1 can yellow corn, rinsed + drained
2/3 cup red bell pepper, diced
6 scallions, chopped (whites and greens)
1/4 cup tightly packed cilantro, chopped
1 large jalapeno, remove seeds and dice
1/3 cup lime juice
1 1/2 tsp salt
2 Tbsp cumin
2/3 cup olive oil
S&P to taste
Instructions:
Cook quinoa according to package directions (1 1/4 cup dry). Let cool.
Mix beans, corn, pepper, scallions, cilantro and jalapenos.
Add cooled quinoa and mix well.
In a separate bowl, mix lime juice, salt, cumin and olive oil.
Pour lime mixture over quinoa mixture and mix well.
Per Serving (1 cup):
Calories: 261
Sesame Quinoa Spring Rolls
Ingredients:
2 cups red quinoa
3 cups water
4 handfuls of greens
10 rice paper wrappers
Dressing:
4 Tbs. rice vinegar
5 Tbs. soy sauce
2 tsp. minced garlic
2 Tbs. minced ginger
4 tsp. sesame oil
Rinse and drain the quinoa and cook for 12 minutes in 3 cups of water. While quinoa cooks, make the dressing, cut up the greens and whisk the greens and dressing together in a bowl. Once quinoa is done, combine it with the dressed greens.
Before assembling the spring rolls, fill a square pan with water. Then soak a wrapper for 30 seconds or until it begins to soften. Don’t let it sit for too long because it will soften and fall apart. Place the wet rice wrapper on a flat surface and with a spoon fill the wrapper with about 3 Tbs. of the lettuce-quinoa mixture. Fold the edges over and roll into a spring roll. Repeat by soaking another rice wrapper and wrapping it. Keep going until all the filling has been used.
http://thehealthyhavenblog.com
Ingredients:
2 cups red quinoa
3 cups water
4 handfuls of greens
10 rice paper wrappers
Dressing:
4 Tbs. rice vinegar
5 Tbs. soy sauce
2 tsp. minced garlic
2 Tbs. minced ginger
4 tsp. sesame oil
Rinse and drain the quinoa and cook for 12 minutes in 3 cups of water. While quinoa cooks, make the dressing, cut up the greens and whisk the greens and dressing together in a bowl. Once quinoa is done, combine it with the dressed greens.
Before assembling the spring rolls, fill a square pan with water. Then soak a wrapper for 30 seconds or until it begins to soften. Don’t let it sit for too long because it will soften and fall apart. Place the wet rice wrapper on a flat surface and with a spoon fill the wrapper with about 3 Tbs. of the lettuce-quinoa mixture. Fold the edges over and roll into a spring roll. Repeat by soaking another rice wrapper and wrapping it. Keep going until all the filling has been used.
http://thehealthyhavenblog.com
Cheesy Quinoa Mac & Cheese
Ingredients:
1 1/2 cups quinoa, rinsed and drained
Veggies of your choice (optional)
good pinch of salt
a few grinds of seasoning salt
2 cloves garlic, minced
2 large eggs
1 cup soy milk or non-fat milk
1 1/2 cups grated Cheddar cheese, more for sprinkling
Optional- Crushed Red Pepper, Panko Bread crumbs for topping
Toppings (optional)- salsa, hot sauce, sour cream, scallions
Lightly saute any veggies you would like
in this dish.
Cook quinoa to packaged instructions until fully cooked. (About 15 minutes)
Preheat oven to 350 F.
Coat 13x9 inch dish( or 8 individual ramekins) with cooking spray.Whisk together eggs and milk in large bowl. Fold in quinoa mixture and cheese. Stir very well and let some of the cheese melt.
Transfer to prepared baking dish and if using Panko Crumbs or Bread crumbs add now and bake 30-35 mins, until bread crumbs are browned.
http://aroundthetableri.blogspot.com
Ingredients:
1 1/2 cups quinoa, rinsed and drained
Veggies of your choice (optional)
good pinch of salt
a few grinds of seasoning salt
2 cloves garlic, minced
2 large eggs
1 cup soy milk or non-fat milk
1 1/2 cups grated Cheddar cheese, more for sprinkling
Optional- Crushed Red Pepper, Panko Bread crumbs for topping
Toppings (optional)- salsa, hot sauce, sour cream, scallions
Lightly saute any veggies you would like
in this dish.
Cook quinoa to packaged instructions until fully cooked. (About 15 minutes)
Preheat oven to 350 F.
Coat 13x9 inch dish( or 8 individual ramekins) with cooking spray.Whisk together eggs and milk in large bowl. Fold in quinoa mixture and cheese. Stir very well and let some of the cheese melt.
Transfer to prepared baking dish and if using Panko Crumbs or Bread crumbs add now and bake 30-35 mins, until bread crumbs are browned.
http://aroundthetableri.blogspot.com
Quinoa Pizza Bites Makes ~40 bites
2 cups cooked quinoa
2 large eggs
1 cup chopped onion
1 cup shredded mozzarella cheese
2 tsp minced garlic
1/2 cup fresh basil, chopped
1 cup chopped pepperoni slices (~1/2 of a 7 oz bag)
1/2 tsp seasoning salt
1 tsp paprika
1 tsp dried crushed oregano
pizza sauce for dipping
Preheat oven to 350 degrees
Mix together all ingredients, except pizza sauce, in a medium mixing bowl.
Distribute mixture into a greased mini muffin tin, filling each cup to the top (1 heaping Tbs each), and press down gently to compact.
Bake for 15-20 minutes.
Nutritional Information for 5 bites per My Fitness Pal: Calories - 175, Fat - 10g, Protein - 9g, Fiber - 2g, Calcium - 10mg, Carbs - 12g
2 cups cooked quinoa
2 large eggs
1 cup chopped onion
1 cup shredded mozzarella cheese
2 tsp minced garlic
1/2 cup fresh basil, chopped
1 cup chopped pepperoni slices (~1/2 of a 7 oz bag)
1/2 tsp seasoning salt
1 tsp paprika
1 tsp dried crushed oregano
pizza sauce for dipping
Preheat oven to 350 degrees
Mix together all ingredients, except pizza sauce, in a medium mixing bowl.
Distribute mixture into a greased mini muffin tin, filling each cup to the top (1 heaping Tbs each), and press down gently to compact.
Bake for 15-20 minutes.
Nutritional Information for 5 bites per My Fitness Pal: Calories - 175, Fat - 10g, Protein - 9g, Fiber - 2g, Calcium - 10mg, Carbs - 12g
Quinoa Burgers
1 1/2 cups quinoa, cooked
2 whole eggs *Here is more information if you want to use an Egg Substitute
1 TBS olive oil
1 tsp low sodium soy sauce
1 tsp minced garlic
1/2 small onion, chopped
3 TBS tomato or pasta sauce
1 TBS Worcestershire sauce
1 TBS prepared mustard
1 tsp crushed red pepper flakes
1/2 cup Panko crumbs
Directions
Preheat oven to 375 F. Line a baking sheet with foil and spray with non – stick canola spray (or use parchment paper).
Mix all ingredients together and drop in 6 separate mounds on baking sheet. Form into patties using a spoon.
Place in preheated oven for 25 minutes, turn over and bake 15 more minutes.
Enjoy as a Quinoa Burger between a whole grain roll or as a side dish
Quinoa Porridge
1/2 cup uncooked quinoa
1/2 cup water
1 cup milk
1/4 tsp cinnamon
1 tbsp chopped walnuts
1 tbsp dried cranberries
1 tbsp raisins
1 tsp agave nectar (honey)
1 tsp plain yogurt (optional)
*Serves one hungry person.
Add quinoa, water, cinnamon and 1/2 cup of the milk in a pot and bring to a boil. Reduce heat, cover and simmer for 10-15 minutes or until most of the water has been absorbed. Add the remaining 1/2 cup of milk, walnuts, cranberries and raisins and allow to simmer for about 5 minutes or until it reaches your desired consistency (it will gradually get thicker). Once it reaches the consistency you like, add the honey and the yogurt (yes, yogurt!) and stir to combine. Adding some yogurt might seem odd to some of you, but trust me, it provides a lovely silky consistency.
1/2 cup uncooked quinoa
1/2 cup water
1 cup milk
1/4 tsp cinnamon
1 tbsp chopped walnuts
1 tbsp dried cranberries
1 tbsp raisins
1 tsp agave nectar (honey)
1 tsp plain yogurt (optional)
*Serves one hungry person.
Add quinoa, water, cinnamon and 1/2 cup of the milk in a pot and bring to a boil. Reduce heat, cover and simmer for 10-15 minutes or until most of the water has been absorbed. Add the remaining 1/2 cup of milk, walnuts, cranberries and raisins and allow to simmer for about 5 minutes or until it reaches your desired consistency (it will gradually get thicker). Once it reaches the consistency you like, add the honey and the yogurt (yes, yogurt!) and stir to combine. Adding some yogurt might seem odd to some of you, but trust me, it provides a lovely silky consistency.
Mini Ham & Cheese Quinoa Cups
(makes 28 mini cups)
2 cups cooked quinoa (about 3/4 cup uncooked)
2 eggs
2 egg whites
1 cup zucchini, shredded
1 cup shredded sharp cheddar cheese
1/2 cup diced ham
1/4 cup parsley, chopped
2 Tablespoons parmesan cheese
2 green onions, sliced
salt & pepper
Preheat oven to 350 degrees.
Combine all ingredients in a large bowl and mix to combine. Liberally spray a mini muffin tin with non-stick spray and spoon mixture to the top of each cup.
Bake for 15-20 minutes, or until the edges of the cups are golden brown. Do not underbake or they won't come out of the pan. Let cool for at least 5 minutes before removing from the mini muffin tin.
(makes 28 mini cups)
2 cups cooked quinoa (about 3/4 cup uncooked)
2 eggs
2 egg whites
1 cup zucchini, shredded
1 cup shredded sharp cheddar cheese
1/2 cup diced ham
1/4 cup parsley, chopped
2 Tablespoons parmesan cheese
2 green onions, sliced
salt & pepper
Preheat oven to 350 degrees.
Combine all ingredients in a large bowl and mix to combine. Liberally spray a mini muffin tin with non-stick spray and spoon mixture to the top of each cup.
Bake for 15-20 minutes, or until the edges of the cups are golden brown. Do not underbake or they won't come out of the pan. Let cool for at least 5 minutes before removing from the mini muffin tin.
Quinoa Cakes
1 cup quinoa, rinsed
2 cups water or broth
2 eggs, lightly beaten
1/4 cup onion, finely diced
1 clove garlic, chopped
1/4 cup flour (I like to use whole wheat)
1/4 cup parmigiano reggiano (parmesan), grated
salt and pepper to taste
oil for frying
Directions
Simmer the quinoa in the water until the liquid has been absorbed and the quinoa is tender, about 15 minutes and let cool a bit.
Mix the cooked quinoa with the eggs, onion, garlic, flour, parmesan, salt and pepper, adding more flour if required.
Heat the oil in a pan over medium heat.
Spoon the mixture into the pan and form patties of any size that you desire and cook until golden brown on both sides, about 2-4 minutes per side, and set aside on paper towels to drain.
1 cup quinoa, rinsed
2 cups water or broth
2 eggs, lightly beaten
1/4 cup onion, finely diced
1 clove garlic, chopped
1/4 cup flour (I like to use whole wheat)
1/4 cup parmigiano reggiano (parmesan), grated
salt and pepper to taste
oil for frying
Directions
Simmer the quinoa in the water until the liquid has been absorbed and the quinoa is tender, about 15 minutes and let cool a bit.
Mix the cooked quinoa with the eggs, onion, garlic, flour, parmesan, salt and pepper, adding more flour if required.
Heat the oil in a pan over medium heat.
Spoon the mixture into the pan and form patties of any size that you desire and cook until golden brown on both sides, about 2-4 minutes per side, and set aside on paper towels to drain.
Quinoa Burgers
2 rounded cups cooked quinoa (see note below for cooking instructions)
3/4 cup shredded cheddar cheese (or other variety, if you prefer)
1/2 cup low-fat cottage cheese
1 medium carrot, finely grated (OR 1 cup shredded zucchini, squeezed)
3 eggs
3 tablespoons all purpose flour
2 green onions, including white parts
1 /2 teaspoon Splenda or sugar
1/4 teaspoon black pepper
1/4 teaspoon ground cumin
1/8 teaspoon salt
1/8 teaspoon garlic powder
Olive oil for frying
To cook quinoa:
1 cup uncooked quinoa
2 cups water
1/2 teaspoon salt
In a medium saucepan bring the 2 cups water and 1/2 teaspoon salt to a boil over high heat. Add quinoa and reduce heat to low. Cover and cook for 18-20 minutes, or until all water is absorbed and the seeds are tender. Allow to cool for a few minutes.
In a large bowl combine the cooked quinoa, cheddar cheese, cottage cheese, carrot, eggs, flour, green onions, Splenda, pepper, cumin, salt, and garlic powder.
Heat a frying pan and a couple teaspoons olive oil over medium-low heat. Mixture will be slightly sticky, so using a 1/4 cup measuring cup, drop mixture into pan and lightly flatten to 1/2 inch thick. Fry until golden-brown, about 4 minutes on each side. Makes approx. 10 burgers.
Per burger: Calories 132; Protein 8 g; Fat 5 g; NET Carbs 12 g; (Fiber 2 g); Sugar 0 g; Sodium 200 mg
2 rounded cups cooked quinoa (see note below for cooking instructions)
3/4 cup shredded cheddar cheese (or other variety, if you prefer)
1/2 cup low-fat cottage cheese
1 medium carrot, finely grated (OR 1 cup shredded zucchini, squeezed)
3 eggs
3 tablespoons all purpose flour
2 green onions, including white parts
1 /2 teaspoon Splenda or sugar
1/4 teaspoon black pepper
1/4 teaspoon ground cumin
1/8 teaspoon salt
1/8 teaspoon garlic powder
Olive oil for frying
To cook quinoa:
1 cup uncooked quinoa
2 cups water
1/2 teaspoon salt
In a medium saucepan bring the 2 cups water and 1/2 teaspoon salt to a boil over high heat. Add quinoa and reduce heat to low. Cover and cook for 18-20 minutes, or until all water is absorbed and the seeds are tender. Allow to cool for a few minutes.
In a large bowl combine the cooked quinoa, cheddar cheese, cottage cheese, carrot, eggs, flour, green onions, Splenda, pepper, cumin, salt, and garlic powder.
Heat a frying pan and a couple teaspoons olive oil over medium-low heat. Mixture will be slightly sticky, so using a 1/4 cup measuring cup, drop mixture into pan and lightly flatten to 1/2 inch thick. Fry until golden-brown, about 4 minutes on each side. Makes approx. 10 burgers.
Per burger: Calories 132; Protein 8 g; Fat 5 g; NET Carbs 12 g; (Fiber 2 g); Sugar 0 g; Sodium 200 mg
Quinoa Vegetable Soup
8 servings
189 cal / 2 cups
3/4 cup quinoa
1 tbsp olive oil
2 onions, finely chopped
3 carrots, peeled & finely diced
3 celery stalks, finely diced
1 small zucchini, diced
1 small yellow squash, diced
1/2 cup yellow corn kernels, frozen (or use 1 ear of fresh corn if in season)
1 red pepper, finely diced
1 tbsp garlic, minced
2 tsp sea salt
4 cups (1 quart) low-sodium, fat free vegetable broth
6 cups water
1 (28 oz) can diced tomatoes (I use Muir Glen)
1 tbsp ground cumin
2 tsp ground coriander
Black pepper
Rinse the quinoa well in cold water then drain. Heat a large, heavy skillet over medium high heat. Add the quinoa and stir constantly for 10 minutes or until all the moisture evaporates and the quinoa crackles and becomes golden. You’ll be able to smell them toasting. Transfer quinoa to a bowl and set aside.
Heat the oil in a large heavy stockpot over medium high heat.
Add onions, carrots and celery. Saute for 12 minutes or until onions are translucent.
Add zucchini, yellow squash, bell pepper, garlic and salt. Saute for 3 minutes longer or until vegetables begin to release their juices.
Add stock and water, cover and bring to a boil over high heat. Stir in the toasted quinoa and simmer over medium low heat for 10 minutes, stirring occasionally, or until the quinoa is tender.
Add canned tomatoes (with juices) to the soup and add the corn, peas, and beans, then stir in the cumin and coriander.
Simmer uncovered over medium heat for 10 minutes, stirring occasionally or until the quinoa is tender. Season to taste with pepper and more salt if needed
8 servings
189 cal / 2 cups
3/4 cup quinoa
1 tbsp olive oil
2 onions, finely chopped
3 carrots, peeled & finely diced
3 celery stalks, finely diced
1 small zucchini, diced
1 small yellow squash, diced
1/2 cup yellow corn kernels, frozen (or use 1 ear of fresh corn if in season)
1 red pepper, finely diced
1 tbsp garlic, minced
2 tsp sea salt
4 cups (1 quart) low-sodium, fat free vegetable broth
6 cups water
1 (28 oz) can diced tomatoes (I use Muir Glen)
1 tbsp ground cumin
2 tsp ground coriander
Black pepper
Rinse the quinoa well in cold water then drain. Heat a large, heavy skillet over medium high heat. Add the quinoa and stir constantly for 10 minutes or until all the moisture evaporates and the quinoa crackles and becomes golden. You’ll be able to smell them toasting. Transfer quinoa to a bowl and set aside.
Heat the oil in a large heavy stockpot over medium high heat.
Add onions, carrots and celery. Saute for 12 minutes or until onions are translucent.
Add zucchini, yellow squash, bell pepper, garlic and salt. Saute for 3 minutes longer or until vegetables begin to release their juices.
Add stock and water, cover and bring to a boil over high heat. Stir in the toasted quinoa and simmer over medium low heat for 10 minutes, stirring occasionally, or until the quinoa is tender.
Add canned tomatoes (with juices) to the soup and add the corn, peas, and beans, then stir in the cumin and coriander.
Simmer uncovered over medium heat for 10 minutes, stirring occasionally or until the quinoa is tender. Season to taste with pepper and more salt if needed
Quinoa, Apple, Cranberry, and Feta Salad
1 cup chopped walnuts, divided
3 cups quinoa, cooked (about 1 cup uncooked)
2 apples, peeled and cut in 3/4-inch cubes
1/2 cup diced celery
1/2 cup dried cranberries, chopped
2/3 cup feta cheese, crumbled
6 green onions, diced or snipped, bulbs discarded
1/3 cup extra-virgin olive oil, a fruity one
2 tablespoons fresh lemon juice
sea salt and fresh black pepper
Instructions
In a small skillet over medium heat toast walnuts about 5 minutes stirring often. Remove and allow to cool. Add olive oil, 1/3 cup of the toasted walnuts and lemon juice to a food processor. Pulse until smooth. Season with salt and pepper.
In a large bowl combine quinoa, apples, cranberries, feta cheese, green onions and the remaining walnuts. Pour dressing over top and stir well. Season to taste with salt and pepper. Best eaten at room temperature.
1 cup chopped walnuts, divided
3 cups quinoa, cooked (about 1 cup uncooked)
2 apples, peeled and cut in 3/4-inch cubes
1/2 cup diced celery
1/2 cup dried cranberries, chopped
2/3 cup feta cheese, crumbled
6 green onions, diced or snipped, bulbs discarded
1/3 cup extra-virgin olive oil, a fruity one
2 tablespoons fresh lemon juice
sea salt and fresh black pepper
Instructions
In a small skillet over medium heat toast walnuts about 5 minutes stirring often. Remove and allow to cool. Add olive oil, 1/3 cup of the toasted walnuts and lemon juice to a food processor. Pulse until smooth. Season with salt and pepper.
In a large bowl combine quinoa, apples, cranberries, feta cheese, green onions and the remaining walnuts. Pour dressing over top and stir well. Season to taste with salt and pepper. Best eaten at room temperature.
Black Bean and Quinoa Chili
Servings: makes 4+ servings
Prep Time: 10 minutes
Cook Time: 40 minutes
Total Time: 50 minutes
Ingredients
1 cup quinoa, rinsed
2 cups water
1 tablespoon oil
1 onion, chopped
4 cloves garlic, chopped
1 jalapeno pepper, chopped
1 tablespoon chili powder
1 tablespoon cumin, toasted and ground
1 (28 ounce) can crushed tomatoes
2 (19 ounce) cans black beans, drained and rinsed
1 green bell pepper, cut into bit sized pieces
1 red bell pepper, cut into bit sized pieces
1 zucchini, cut into bit sized pieces, optional
1tablespoon chipotle chili in adobo sauce, chopped
1 teaspoon dried oregano
salt and pepper to taste
1 cup corn, fresh, frozen or canned
1 handful cilantro, chopped
Directions
Simmer the quinoa in the water until absorbed, about 20 minutes.
Heat the oil in a pan.
Add the onions and saute until tender, about 5-7 minutes.
Add the garlic, chili powder and cumin and saute until fragrant, about 1 minutes.
Add the tomatoes, beans, peppers, zucchini, chipotle, oregano, salt and pepper and simmer for 20 minutes.
Add the quinoa and corn and simmer for 5 minutes.
Remove from the heat and stir in the cilantro.
Sometimes recipes can take on a life of their own. A while ago I came across a three bean chili recipe which sounded good and this week it made it onto my meal plan. It started out as a pretty simple bean chili but as the week went on I thought that it would be nice it there was some quinoa in it. Then I thought that some bell peppers would add some color. As it came time to cook it I noticed that I had some zucchini in the fridge that needed finishing. And then there was that last cob of corn... Before I knew it my pot was full and I had only added one of the beans. What had started out as a three bean chili had quickly turned into a nice vegetables chili. Chilies like this are really easy to make and full of flavour. As far as the vegetables go, you can add whatever you want or whatever is in season. In the winter I like to add squash and in the summer there are so many options. I am particularly looking forward to fresh tomatillos as they add a ton of flavour. You can garnish chili with lots of different things and this time I went with some monterey jack cheese and green onions. One of my favorite things about making a chili is that there is a lot of leftovers that are convenient to bring to work for lunch.
Servings: makes 4+ servings
Prep Time: 10 minutes
Cook Time: 40 minutes
Total Time: 50 minutes
Ingredients
1 cup quinoa, rinsed
2 cups water
1 tablespoon oil
1 onion, chopped
4 cloves garlic, chopped
1 jalapeno pepper, chopped
1 tablespoon chili powder
1 tablespoon cumin, toasted and ground
1 (28 ounce) can crushed tomatoes
2 (19 ounce) cans black beans, drained and rinsed
1 green bell pepper, cut into bit sized pieces
1 red bell pepper, cut into bit sized pieces
1 zucchini, cut into bit sized pieces, optional
1tablespoon chipotle chili in adobo sauce, chopped
1 teaspoon dried oregano
salt and pepper to taste
1 cup corn, fresh, frozen or canned
1 handful cilantro, chopped
Directions
Simmer the quinoa in the water until absorbed, about 20 minutes.
Heat the oil in a pan.
Add the onions and saute until tender, about 5-7 minutes.
Add the garlic, chili powder and cumin and saute until fragrant, about 1 minutes.
Add the tomatoes, beans, peppers, zucchini, chipotle, oregano, salt and pepper and simmer for 20 minutes.
Add the quinoa and corn and simmer for 5 minutes.
Remove from the heat and stir in the cilantro.
Sometimes recipes can take on a life of their own. A while ago I came across a three bean chili recipe which sounded good and this week it made it onto my meal plan. It started out as a pretty simple bean chili but as the week went on I thought that it would be nice it there was some quinoa in it. Then I thought that some bell peppers would add some color. As it came time to cook it I noticed that I had some zucchini in the fridge that needed finishing. And then there was that last cob of corn... Before I knew it my pot was full and I had only added one of the beans. What had started out as a three bean chili had quickly turned into a nice vegetables chili. Chilies like this are really easy to make and full of flavour. As far as the vegetables go, you can add whatever you want or whatever is in season. In the winter I like to add squash and in the summer there are so many options. I am particularly looking forward to fresh tomatillos as they add a ton of flavour. You can garnish chili with lots of different things and this time I went with some monterey jack cheese and green onions. One of my favorite things about making a chili is that there is a lot of leftovers that are convenient to bring to work for lunch.
Quinoa and Black Beans
1 teaspoon vegetable oil
1 onion, chopped
3 cloves garlic, peeled and chopped
3/4 cup uncooked quinoa
1 1/2 cups vegetable broth
1 teaspoon ground cumin
1/4 teaspoon cayenne pepper
salt and pepper to taste
1 cup frozen corn kernels
2 (15 ounce) cans black beans, rinsed and drained
1/2 cup chopped fresh cilantro
Directions
Heat the oil in a medium saucepan over medium heat. Stir in the onion and garlic, and saute until lightly browned.
Mix quinoa into the saucepan and cover with vegetable broth. Season with cumin, cayenne pepper, salt, and pepper. Bring the mixture to a boil. Cover, reduce heat, and simmer 20 minutes.
Stir frozen corn into the saucepan, and continue to simmer about 5 minutes until heated through. Mix in the black beans and cilantro.