Everyday Superfoods: 4 simple & healthy Quinoa Recipes

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Completely You: Food

Everyday Superfoods: 4 simple & healthy Quinoa Recipes

By Hillary Tonken for completely You

The “Everyday Superfoods” series shows you exactly how to utilize healthy components to make easy dishes full of flavor. inspect out previous articles in the series about kale, oats and beans.

Even though it’s thought about a whole grain, quinoa (pronounced “keen-wah”) is actually an ancient seed that’s rapidly become one of our preferred superfoods at completely You. It has a rich, nutty flavor and because it cooks in just 15 minutes, it can be on the table much more rapidly than just about any other grain.

Plus, quinoa is high in calcium — which is so essential for teeth and bones — is both gluten- and cholesterol-free, and offers all nine important amino acids, making it a complete protein. In fact, it’s so nutritious that the U.N. has actually designated 2013 as “The Year of Quinoa” in really hopes that it can assist end hunger and malnutrition around the world. It’s a truly very superfood!

Quinoa can be discovered in many supermarkets and health and wellness foods stores in all three of its varieties: white, red and black. There is no difference in health and wellness benefits among the different colors, so feel totally free to utilize the quinoa of your choice.

Flavor tip: before cooking, always rinse quinoa or it will be bitter. just location quinoa in a strainer and run cold water over the top. Drain and cook according to recipe directions. While there are pre-rinsed quinoa brands available, it never hurts to rinse these again before using. because quinoa has much more fat in it than other grains, I suggest storing it in the refrigerator or freezer to avoid it from going rancid.

So why not try some quinoa tonight? You’ll be delighted you did.

Quinoa and Chickpea Burgers With Honey MustardTry this sunny version of veggie burgers utilizing cooked quinoa and chickpeas. Quinoa packs in an huge amount of protein and vitamins to keep you powered up throughout your day. look for chickpeas in BPA-free cans, such as those made by Eden Organics.

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Serves 4

Ingredients4 tablespoons additional virgin olive oil, divided1 little onion, minced1 big clove garlic, chopped1/2 teaspoon ground cuminPinch cayenne pepper1 cup uncooked quinoa, rinsed2 cups chicken brothOne 15-ounce can chickpeas, drained and rinsed1 big egg1/2 cup diced roasted red pepper1/2 cup seasoned breadcrumbs2 tablespoons chopped fresh cilantro or parsleySalt and freshly ground black pepper to tasteHoney mustard for topping

Directions1. In a medium saute pan, over high flame, warm two tablespoons of the olive oil. add onion and garlic and cook 5 to 7 minutes up until the onion is translucent and somewhat golden. add the cumin and cayenne and cook, stirring, one minute longer. stir in the quinoa and toss to coat in the onion mixture. add the chicken broth and give a boil over high heat. decrease to a simmer and cover. cook 15 minutes or up until the liquid is absorbed. eliminate from the warm and amazing completely.

2. Meanwhile, location the chickpeas in the bowl of a food processor fitted with a metal blade and process up until finely chopped. add egg and blend well for 30 seconds longer. transfer chickpea blend to a big bowl and combine with cooled onion/quinoa mixture, red pepper, breadcrumbs, cilantro or parsley, and salt and pepper.

3. Divide the blend into 4 spheres and shape each into a 2-inch thick patty. Cover with plastic wrap and chill for 20 minutes.

4. preheat oven to 350 F. Line a baking sheet with foil and reserve. In a big sauté pan, warm the staying 2 tablespoons olive oil over high heat. When hot, location patties on pan and cook for 1 to 2 minutes on each side (or up until golden brown). transfer patties to the baking sheet and continue to cook in oven 15 minutes. serve with honey mustard.

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Quinoa breakfast CerealThink oatmeal andFløde hvede er de eneste varme korn, der er værd at spise? Tro igen. Vent op, indtil du prøver kogt quinoa med denne kombination af varme krydderier og vidunderlige og nøddeagtige tilføjelser. Du ser måske aldrig tilbage

Tjener 2

Ingredienser1 kop ukokt quinoa, skyllet2 kopper usødet vanilje mandel mælkepind af salt1/4 tsk malet kanel1 spiseskefuld appelsinjuice1 tsk revet orange skorpe, valgfrie1/2 kop terninger tørret abrikos1/2 kop tørrede cranberies1/2 kop toastede slicerede alminds almindelige alminds almindelige almindholds

Kørselsvejledning1. I en 2-kvart gryde over høj varme skal du kombinere mandelmælk, salt, kanel, appelsinsaft og orange skorpe over høj varme. Når blandingen når en kogning, rør quinoaen i, dæk og mindsk varmt til en simmer. Kog 15 minutter eller op, indtil al væsken er blevet absorberet. Fjern fra varmt og lad sidde 1 til 2 minutter.

2. Rør med at holde komponenter og server straks.

erstatning.

Tjener 4

Ingredienser1 kop ukokt quinoa2 spsk olivenolie1 lille løg, hakket1 stor stilk selleri, terninger1 stor gulerod, skrællet og terninger1 medd , at smage

Kørselsvejledning1. Hvis ristning af quinoa, skal du placere den i en stor, tør sauté pande over høj varme. Kog under omrøring med en træske, 3 til 5 minutter eller op, indtil du hører quinoaen begynde at springe og blive gylden. Fjern fra varm og skyl, før du bruger. sæt til side.

2. I en 2-kvart gryde over høj flamme, varm olie. Når den er varm, kog løg, selleri, gulerod og hvidløg i 1 til 2 minutter, omrøres, indtil det er blødgjort. Tilsæt timian og laurbærblad og kog 2 minutter længere. Tilsæt quinoa og bouillon, og giv kog. falder til en simmer. Dæk og kog i 15 minutter eller op, indtil al væske er absorberet. Rør hakket persille i og krydre med salt og peber efter smag. Fjern laurbærblad før servering.

Bønner fås i dit supermarkedss fryserafsnit.

Relateret anvendelse af sennepsfrø til krydret mad

Tjener 4 til 6

ingredienser

Salat: 1 kop ukokt sort eller hvidt quinoa1 pund kogt laks, brudt i bidder1 kop afskalet og kogt edamame1 ½ kop cherry tomathalvdele1 bunch scallion

Påklædning: ¼ kop hvid balsamico eddike1 Lille skalotteløg, hakket1 fedt hvidløg, hakket1 spsk dijon-stil sennep1/2 kop ekstra jomfru olivenolie og peber, efter smag

Kørselsvejledning1. Varme 2 kopper vand med en knivspids salt i en 2-liters sauce pande over høj varme. Når den når kog, tilsættes quinoa, omrør, dæk og mindsk varmt til en simmer. Sog 15 minutter eller op, indtil væsken er absorberet. Fantastisk helt.

2. Kombiner kogt, afkølet quinoa med andre salatkomponenter og kast forsigtigt. sæt til side.

3. Til påklædning skal du kombinere eddike, skalotteløg, hvidløg og sennep i skålen med en foodprocessor udstyret med et metalblad. Blend godt. Tilsæt langsomt olie til foodprocessoren i en tynd strøm op, indtil den er kombineret, med motorkørsel. Tilsæt forbinding til salat og kast forsigtigt. Krydre med salt og peber efter smag.

Ligesom denne “Everyday Superfoods” -artikel? Undersøg tidligere artikler i serien om grønnkål, havre og bønner.

er en ekspert kok med meget mere end 30 års erfaring og har gjort hvad som helst i madtjenesten fra kogebogforfatter til fotografisk madstylist og den kulinariske institution instruktør. Hun er en regelmæssig bidragyder til helt dig.

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Link til dette indlæg: Hverdags superfoods: 4 enkle & sunde quinoa-opskrifter

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