Tuesday, November 30, 2010

keen on quinoa.

super[food] spanish quinoa.

this simple, delicious, one-pot masterpiece will have all quinoa skeptics come running back for more.  I promise!  so if you need a quick meal that requires minimal preparation and will last you for days.. taa daaa! 

now grab yo' quinoa, and:

        1. keep it warm and enjoy your balanced meal
        2. serve it as a side dish for a delicious mexican feast
        3. let it cool and eat it like a grainy salad
        4. take your left overs and toss 'em on a bed of spinach
        5. find another delicious variation and let me know!

the goodies:

- 2 c. uncooked quinoa
- 1 1/2 tbsp. canola oil
- 1 onion
- 3 cloves garlic 
- 2 tsp. chili powder
- 1 tsp. cumin
- 1 tsp. dried oregano
- 1 tsp. paprika
- 1 tsp. pureed chipotle
- 1/2 c. corn kernels
- 1/2 c. black beans (cooked or canned)
- 1 c. tomato sauce
- 1 3/4 c. broth

the fun part:

#1.) heat oil large sauce pan, and add the onion which has been chopped into bite size pieces.  once translucent, add the minced garlic and saute for another minute.

#2.) add the spices, and then the quinoa, stirring constantly for 3-4 minutes.  

#3.) add the remaining ingredients, (corn, beans, sauce and broth) turn up the heat and bring to a boil.  when the mixture begins to bubble, return to a simmer, cover and cook for 25-30 minutes.

#4.) when the liquid is absorbed, fluff with a fork. remove your pot from the heat and leave covered for another 5 minutes. 

#5.) now serve it to your friends and watch in amazement as you convert scoffers into quinoa lovers!

this is another one of those recipes that you can change around, depending on your preferences.  more veggies, fewer veggies, more spices, fewer spices - it's up to you!  the only thing you need to be careful of is that the quinoa to liquid ratio stays about the same.

what your body will like:

your body loves quinoa.  trust me.  I could really go on and on about all the fun nutrition facts about this darling ancient grain, but I will spare you and just provide you with the few things that may be of interest:

#1.) protein: unlike most other grains, quinoa has ALL the amino acids on its own to make a complete protein.  every cup of cooked quinoa boasts an impressive 9 grams of protein.  quinoa has an impressive amount of the amino acid lysine, which is essential for tissue growth and repair (hello muscle-men!). not to mention, in this recipe, you also have bonus protein with the beans.

#2.) magnesium: in light of serving this to someone who suffered a migraine the night before, I thought I would mention the magnesium content of this great grain.  magnesium relaxes blood vessels which can aid in the prevention of headache episodes.  see.. I told you quinoa would blow your mind!   

1 comment:

  1. Okay, so I attempted this recipe and the results were mixed. Of course, I made some modifications worth mentioning:

    1. Used a deep dish cast iron frying pan. I think this increased in temperature and retained heat much better than a sauce pan. This resulted in a shorter cooking time and quinoa burned on the bottom of the pan.

    2. I attempted this mid conversation with roommate about how awesome his day was. The result: double the spices required.

    Overall, I enjoyed the dish and will attempt again. If only because I have half a can of black beans on my shelf in the fridge and a lot of pureed chipotle. The recipe made a lot and I will definitely have lunch and dinner for the entire weekend. I do recommend trying this recipe, but I would consider doubling the amount of corn and black beans and possibly go to 5 cloves of garlic.