Description
Quinoa is a delicately flavored grain that was a staple in the ancient incas' diet and is available in most natural-food stores and the natural-food section of most supermarkets. It can be bought pre-packaged or in bulk. Toasting the grain before cooking enhances the flavor and rinsing removes the bitter protective coating. Unlike wheat or rice (which are low in lysine), quinoa contains a balanced set of essential amino acids for humans, making it an unusually complete protein source. This is my adjusted version of a recipe i found on eatingwell.com, from december 2005. It's a healthy, low-fat vegetarian dish with a nice mix of spice, textures, and flavors. Hot it up with some red pepper flakes if you prefer!
Ingredients
- Quinoa
- Canola Oil
- Onion
- Red Bell Pepper
- Green Chilies
- Garlic Cloves
- Chili Powder
- Ground Cumin
- Black Beans
- Low Sodium Vegetable Broth
- Pumpkin Seeds
- Fresh Cilantro
- Scallion
- Fresh Lime Juice
- Sea Salt
Instructions
- Toast quinoa in a large dry non-stick skillet over medium heat, stirring until it crackles and becomes aromatic, about 3 to 5 minutes
- Transfer quinoa to a fine sieve and rinse thoroughly, until water runs clear
- Heat oil in a large saucepan over medium heat
- Add onion and red pepper and cook, stirring often, until softened, 2 to 3 minutes
- Add green chilies and garlic
- Cook, stirring for about 1 minute
- Add chili powder and cumin
- Stir, cook until fragrant, about 1 minute
- Add the quinoa, black beans and broth
- Bring to a simmer
- Add dried cilantro if using
- Reduce heat to maintain a gentle simmer, cover and cook until the quinoa is tender and most of the liquid is absorbed, 20 to 30 minutes
- Add pumpkin seeds, scallions, fresh cilantro, lime juice and salt to the quinoa
- Mix gently to fluff quinoa and serve
- To toast pumpkin seeds, toast in a small dry skillet over medium-low heat, stirring constantly for 3 to 5 minutes, or until fragrant and lightly browned
- Remove immediately from pan and cool