quinoa-recipes

Try These Delicious Quinoa Recipes!

Quinoa, legumes and vegetables: a tantalizing trio full of nutrition and taste! Quinoa is a low glycemic index grain that is high in fibre & protein. Its closest relatives are spinach, kale and swiss chard – not surprising given all four foods are nutritional powerhouses!

Quinoa is extremely versatile and can be eaten hot, cold, on its own or paired with other dishes. Try substituting it for rice, pasta or other starchy ingredients in your favorite meals including soups, stews, and salads.

This weeks’ recipe club features two salads that are full of flavour, fresh ingredients and fibre. Try them as a meal on their own, as a side dish at your next summer barbecue or add couple of scoops to any fresh green salad (this is one of our favourite personal touches to jazz up any lunchtime salad meal).

These two recipes were adapted from an amazing new cookbook – Spilling The Beans – proudly written by two Calgary raised foodies Julie Van Rosendaal and Sue Duncan. Spilling the Beans is highly recommended by Copeman Dietitians. This fresh, in-season recipe is a tasty salad that can be packed for lunch, a snack, or served alongside dinner. It provides 2 servings of fruits and vegetables and only 4 % of the Adequate Intake for sodium (1500 mg). It is also rich in Omega 3 fats, vitamin E and A, and folate. And last but not least, it also provides 4 grams of fibre per serving. Enjoy!

QUINOA, CAULIFLOWER, AND CHICKPEA SLAW

Serves 6 to 8
(adapted from Spilling the Beans by Julie Van Rosendaal and Sue Duncan)

INGREDIENTS

  • ½ cup quinoa
  • ½ head cauliflower, roughly chopped into small pieces
  • 4 cups bagged coleslaw
  • 1 cup cooked chickpeas or canned chickpeas well rinsed and drained
  • 1 apple cored and chopped
  • 1/3 cup feta cheese, crumbled
  • Fresh ground pepper to taste

Dressing:

  • 3 Tbsp canola or olive oil
  • Juice of 1 lemon
  • 2-4 Tbsp rice or white balsamic vinegar
  • 2 tsp honey or sugar
  • 1 tsp grainy mustard

INSTRUCTIONS

  1. Rinse quinoa under cool water and cook in a pot of boiling water over medium heat until tender but firm (approximately 15 minutes), stir occasionally. Drain well, return it to the pot, place a lid on the pot, and let it steam until it is cooled- to produce fluffy quinoa.
  2. Transfer cooled quinoa to a large bowl and add cauliflower, coleslaw, chickpeas, apple and feta. Sprinkle with pepper as desired.

Dressing:

  1. Mix dressing ingredients together in a small container with a lid and shake well to combine.
  2. Drizzle over salad and toss well to combine. Serve or refrigerate until ready to eat.

NUTRITIONAL INFORMATION

Calories (kcal) 158 Protein (g) 5.6
Carbohydrates (g) 21.5 Fat (g) 6.2
Sugar (g) 6.6 Saturated Fat
Fibre (g) 3.3 Sodium (mg) 98.1

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CURRIED QUINOA AND BLACK BEAN SALAD

Serves 6 to 8
(adapted from Spilling the Beans by Julie Van Rosendaal and Sue Duncan)

INGREDIENTS

  • 1 cup quinoa
  • 2 ripe mangoes
  • ½ red bell pepper
  • ½ orange bell pepper
  • ½ English cucumber chopped
  • 3 Tbsp red onion, chopped finely
  • 2 cups packed baby spinach, torn or sliced fine
  • 1/3 cup fresh cilantro chopped or torn
  • 1 cup cooked black beans or 1 cup canned – rinsed and drained well

Dressing:

  • 2 to 3 Tbsp
  • canola or olive oil
  • 1/3 cup white balsamic or white wine vinegar
  • 1 tsp honey or brown sugar
  • 1 tsp curry powder or mild paste
  • ¼ tsp ground cumin

INSTRUCTIONS

  1. Rinse the quinoa under cool water and cook in a pot of boiling water over medium heat until tender (about 15 minutes), stir occasionally. Drain well, return it to the pot, put the lid on the pot and let it steam until it’s cooled to produce fluffy quinoa.
  2. Dressing: combine the oil, vinegar, honey, curry and cumin in a small container with a lid and shake to blend well.
  3. In a large bowl, combine quinoa, mangoes, vegetables and beans. Drizzle with dressing and toss well until coated. Chill or serve immediately.

NUTRITIONAL INFORMATION

(Per serving- based on 8 servings)

Calories (kcal) 190 Protein (g) 5.8
Carbohydrates (g) 31 Fat (g) 5.2
Sugar (g) 10 Saturated Fat
Fibre (g) 4.6 Sodium (mg) 12.9