CURRIED QUINOA, EDAMAME AND DRIED FRUIT PILAF

1 cup quinoa

2 tablespoons extra-virgin olive oil, divided

3/4 teaspoon curry powder

1/8 teaspoon black pepper

2 cups chopped onion

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1 cup shelled edamame

1/2 cup diced dried fruit (any combination of apricot, dried cherry, dried cranberry, raisins, etc.)

2 teaspoons vinegar

1/2 teaspoon salt

1. Rinse quinoa in a fine mesh strainer under cold running water; drain. Combine in a pot with 2 cups water; bring to boil and immediately reduce and simmer, covered, until all water is absorbed, about 15 minutes. Let stand, covered 5 minutes.

2. Meanwhile, heat 1 tablespoon of the oil in a nonstick skillet over medium heat. Add the curry, black pepper and onion and cook, stirring occasionally, until onions are very soft, about 10 minutes.

3. Bring a small pot of water to a boil; add the edamame and cook 3 minutes. Add the fruit and cook 2 minutes. Drain.

4. Combine vinegar, remaining 1 tablespoon of olive oil and salt in a large bowl. Add the onion, edamame and fruit and quinoa, and toss to thoroughly combine. Serve at room temperature. Makes 6 servings.

Nutritional analysis for each serving: 225 calories, 7 g protein, 5 g fiber, 7 g fat, 1 g saturated fat, 200 mg sodium

 

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LEMON-SCALLION QUINOA

1 cup quinoa

1/2 teaspoon grated lemon zest

1 tablespoon lemon juice

1/4 teaspoon salt

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1 tablespoon extra-virgin olive oil

1/2 cup chopped scallions

1. Rinse quinoa in fine mesh strainer under cold running water. Drain. Combine quinoa and 2 cups water in pot and bring to boil. Immediately reduce heat, cover and simmer until water is completely absorbed, about 15 minutes. Let stand, covered, 5 minutes.

2. Whisk together lemon zest, lemon juice, salt and olive oil. Toss with quinoa and scallion. Add salt and black pepper, if desired. Makes 4 servings.

Nutritional analysis for each serving: 193 calories, 6 g protein, 3 g fiber, 6 g fat, 1 g saturated fat, 150 mg sodium

 

QUINOA, ALMOND AND ORANGE SALAD

1 cup quinoa

1 cup plus 1 tablespoon orange juice, divided

1/4 cup slivered almonds

1 teaspoon orange zest

1/4 teaspoon ground cumin

1/4 teaspoon ground coriander

1/2 teaspoon salt

2 tablespoons extra-virgin olive oil

1 large orange, peeled and cut into membrane-free segments

1/4 cup cilantro (or parsley), chopped

1. Rinse the quinoa in a fine mesh sieve under cold running water. Drain and combine with 1 cup water and 1 cup of the orange juice in a saucepan. Bring to a boil; immediately reduce heat, cover and simmer until all the liquid is absorbed, about 15 minutes.

2. Meanwhile, place the almonds in a dry skillet over medium heat and cook, stirring occasionally, until the almonds become fragrant and very lightly colored. Transfer to a plate. With the pan off the heat, add the remaining 1 tablespoon orange juice, orange zest, cumin, coriander, salt and olive oil. Whisk thoroughly and stir in the orange segments.

3. Combine the quinoa, oranges and dressing, toasted nuts and cilantro and serve warm or at room temperature. Makes 4 servings.

Nutritional analysis for each serving: 267 calories, 7 g protein, 4 g fiber, 10 g fat, 1 g saturated fat, 294 mg sodium

Quinoa, an ancient Incan grain pronounced kin-wa, is valued for both the quantity and quality of its protein as well as its light, nutty flavor. It is now available in most grocery stores in the grain aisle. Be sure to rinse quinoa in cold water to avoid a bitter flavor.