This week’s featured ingredient is quinoa (keen wah). Most commonly considered a grain, quinoa is actually a relative of leafy green vegetables like chard. The seed is rich in amino acids -- this means it’s a good source of protein and in the case of quinoa – a complete protein! Quinoa has a fluffy, creamy, slightly crunchy texture with a nutty taste when cooked. It is so utterly nutritious that it was once considered the “gold of the Incas.”
Washing: Wash quinoa in a bowl of water several times and drain well.
Cooking: One cup of quinoa to two cups of water or stock with a pinch of salt. Bring to a boil, reduce heat to a simmer, cover, and cook for 15 minutes. You can tell it’s done when the seeds resemble tiny ringed planets – you know – like Saturn.
Continue reading for recipes.
A school week's worth of quinoa dishes:
Check the College Cooks Pantry for a reminder of supplies.
Monday:
Curried Quinoa with Peas
I C cooked quinoa
1 T olive oil
¼ C (approx) onion
2 t curry powder
½ t cinnamon to taste (if you have it)
I/4 C frozen peas
Heat your skillet and then put the oil in. Add curry powder and cook for a minute to bring out the flavor of the curry. Next add the onions and sauté until translucent. Add peas and cook for two to three minutes or until the peas are heated through. Add the quinoa into the mixture in the skillet and heat for one to two minutes.
Tuesday:
Cold Quinoa and Black Bean Salad
1 C cooked quinoa
1/8th to ¼ C extra virgin olive oil
1 clove minced (very finely chopped) garlic,
¼ C lime juice
¼ C drained canned diced tomatoes
½ drained and rinsed canned black beans
1 T. chopped canned chilis
Mix all ingredients in a bowl and enjoy. Make extra if you can – it’s better the next day.
Wednesday:
Cold Quinoa with Raisins
1 C quinoa
¼ C raisins (preferably golden but any will do)
3 T chopped scallions (white and light green parts only – save the rest for soup!)
1 T. rice wine vinegar
2 T. extra virgin olive oil
1 T. chopped flat leaf parsley
One small spoonful of OJ concentrate
1 tsp cumin,
Mix the vinegar, olive oil, OJ concentrate, and parsley to make the dressing. Mix the quinoa, raisins, and scallions in a bowl and add the dressing. Toss to coat the salad.
Thursday:
Lemon Scented Quinoa with Spicy Chicken or Tofu
This is a great company dish!
3 T. Lemon juice and, if using a fresh lemon, a small amount of zest
1 frozen “grilled” chicken breast, thawed, or two slices of pre-cooked, lemon- flavored tofu. You can also use very firm unseasoned tofu cubed.
1 T. olive oil
1 T fresh chopped parsley or ½ tsp dried parsley
1 tsp chipotle seasoning
salt and pepper
Spicy Chicken:
Start by thawing one frozen “grilled” breast of chicken.
Heat olive in a skillet and add the chipotle seasoning. When you can smell the aroma of the sweet smoky chipotle place a chicken breast into the pan on top of the seasoning. Heat for a minute or two, turn over and repeat. This will heat the chicken and the flavors will cook into the meat. Set aside.
Lemon Quinoa:
Mix the lemon juice, parsley, salt and pepper into the quinoa.
When the chicken is heated, cut or shred into pieces and mix with the quinoa or place quinoa on a plate and place the chicken on the top. Sprinkle the plate with chipotle seasoning if you’re in the mood for fancy!
Friday:
Quinoa Stew
½ C frozen butternut squash (you can use zucchini and carrots or just carrots if you really don’t like the other veggies – but how will you learn about new foods if you don’t try them, right?)
¼ C onions, sauted until translucent, ¼ C chopped red bell pepper (frozen or fresh)
1 ½ C broth (veggie or chicken)
Put everything but the cooked quinoa into a saucepan and bring to a boil. Lower the heat to simmer and cook for about ten minutes or until squash is cooked. Turn off heat, add cooked quinoa, and enjoy!
Note: If you’ve run out of cooked quinoa, add ½ C of washed quinoa to the pot before boiling and cook entire contents for 20 -25 minutes or until the quinoa is done (Remember: It needs to be translucent and look like Saturn)
Serve with crusty bread or crackers.
EAT WELL, BE WELL, AND THINK SMART!
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