QUINOA IS AWESOME!

Quinoa Black Bean Salad Recipe

Vegan Quinoa Black Bean Salad with a Mexican Flavor

Ingredients:

• 1 cup quinoa
• 1 1/2 cups cold water
• 2 cups (1 can) cooked black beans. If using canned beans, drain and rinse well
• 1 jalapeno pepper, seeded and minced OR 1 Tbsp minced fresh ginger
• 2 garlic cloves, minced, OR 1 tsp garlic powder
• 1/2 cup chopped celery
• 1 carrot, peeled, halfed lengthwise, sliced thin diagonally
• 1 cup chopped fresh yellow or green beans
• 1/2 cup red pepper, diced
• 1/2 cup green pepper, diced
• 1 tsp cumin powder
• 1 tsp coriander powder
• 1 medium ripe tomato
• 1 cup chopped cucumber
• 1/4 cup sliced olives
• 2 Tbsp chopped fresh cilantro or basil
• 1/4 cup chopped scallions
• Dressing:
• 3 Tbsp freshly squeezed lime juice (juice of 1 lime)
• 2 Tbsp olive oil
• 1/2 tsp salt
• Fresh ground pepper

Directions:

1. The quinoa can be made ahead of time and refrigerated
2. Rinse quinoa and drain through a large fine mesh strainer
3. Place in a 2 qt pot with 1 1/2 c. water and 1/2 tsp salt
4. Bring to a full boil, cover tightly, turn down to low, and cook for 15 minutes
5. Remove from heat and allow to sit 5 minutes covered
6. Fluff quinoa gently with a fork and set aside to cool
7. If using canned beans, drain, rinse and set aside to drain
8. Sauté jalapeno, fresh garlic, in 1 tsp olive oil until garlic is slightly browned
9. Add the celery, carrot, green beans, green & red peppers and sauté 5 minutes
10. Add the cumin and coriander, cook and stir 2 minutes
11. Blend dressing ingredients with a whisk or shake in a jar
12. Add quinoa, black beans, sautéed veggies, tomatoes, cucumber, fresh minced cilantro or basil, scallions, to a large bowl
13. Pour on dressing and stir gently to combine. Adjust salt and pepper to taste
14. Serve quinoa salad warm, or cover and chill

Helpful Quinoa Tips:

• Quinoa has high oil content, so it should be stored in the fridge or freezer to avoid becoming rancid
• A tight fitting lid is essential for even cooking
• Most quinoa sold in this country has been well cleaned, but quinoa is normally coated with saponin, which will give it a bitter taste unless you rinse it - those tiny flaky bits in the rinse water are the saponin
• Because of it's high protein and oil content, quinoa is a satisfying meal with a few nuts or beans and veggies added (see recipes below)

Easy Healthy Vegetarian Recipe: Vegan Quinoa Chili

Crockpot or Stovetop Quinoa Chili Recipe with Kidney & Black Beans

Ingredients:

• 1/2 cup uncooked quinoa
• 3 cups water or bean cooking liquid
• 1 1/2 cup cooked kidney beans (1 can, drained and rinsed)
• 1 1/2 cup cooked black beans (1 can, drained and rinsed)
• 1 cup unsalted tomato sauce OR: 1/4 cup unsalted tomato paste + 3/4 cup water
• 1 Tbsp olive oil
• 1/4 cup chopped onion
• 1 celery stalk, diced
• 4 - 6 cloves minced garlic
• 1 minced jalapeño pepper
• 1/2 green bell pepper, diced
• 1/2 red bell pepper, diced
• 4 tsp cumin powder
• 2 tsp gr coriander
• 4 tsp of cayenne pepper (add more to your taste)
• 1 tsp dried basil leaf
• 1/2 tsp dried thyme leaf
• 1/2 tsp dried marjoram leaf
• 1 bay leaf
• 1 Tbsp light molasses
• 1 Tbsp Braggs Liquid Aminos, or soy sauce
• 1/4 cup chopped cilantro
• Fresh ground black pepper to taste

So I did not have the molasses, dried basil leaf, thyme leaf or marjoram leaf, so i added some dried oregano and it worked well!

Stovetop Directions:

1. Soak the quinoa 5 minutes
2. Rinse, then drain into a colander
3. If using canned beans, drain into a colander and rinse well
4. Peel & mince the garlic and jalapeño pepper
5. Dice the onion
6. Wash and trim the celery, slice lengthwise, then crosswise to dice
7. Seed and dice the red and green pepper
8. Heat the oil on medium-high in a dutch oven or large sauce pan
9. Fry the garlic, jalapeno, onion and celery until soft (about 5 minutes)
10. Add the peppers and fry 5 minutes
11. Add the spices and herbs, stir 2 minutes
12. Add the beans, water or bean liquid, molasses, tomato sauce, and quinoa
13. Bring to boil until almost all water is gone, cover, and simmer 20 minutes or until quinoa is cooked
14. Stir in Braggs or soy sauce, and pepper. Adjust seasonings (taste it so see if you need more salt, cayenne, ect)
15. Serve garnished with cilantro

Cooking Tips:

You can use any combination of beans you like in quinoa chili, although we thought it was perfect with a mixture of kidney beans and black beans. One or the other would be good too.

We used canned tomato sauce, but tomato paste and-or fresh tomatoes would also work. We like the Amore brand that comes in a tube - we got tired of throwing out almost-full cans of tomato paste.
This chili recipe only takes about 1/2 hour to cook on the stove, or 5 - 6 hours in a crockpot or slow cooker. If you need to be away longer, a digital timer is handy & inexpensive. Then your chili can be ready to eat when you are.
Serve with fresh cilantro as garnish. Add a dollop of dairy or non-dairy sour cream if you like.

Vegetarian Recipe: Quinoa, Corn, Black Bean Salad

Main dish gluten free quinoa salsa salad recipe & zesty lime dressing

Salad Ingredients:

• For The Dressing:
• 2 Tbsp olive oil
• 3 Tbsp fresh lime juice
• 1/2 tsp ground cumin
• 1/2 tsp salt
• 2 Tbsp chopped scallions
• 2 Tbsp chopped fresh cilantro or basil
• 1 Tbsp minced fresh jalapeño pepper
• 1 Tbsp minced fresh garlic heated until soft in 1 Tbsp olive oil
• Fresh ground black pepper to taste
• For The Salad:
• 2 - 3 cups cooked quinoa
• One 15 oz can black beans, rinsed and drained OR: 1 cup cooked black beans
• 2 ears fresh corn, cooked, and kernels stripped off OR: 1 cup frozen corn kernels
• 2 ripe plum tomatoes, chopped (about 3/4 cup
• 3/4 cup chopped bell pepper (red, green, orange, yellow or a m

• Directions

  1. 1 hr ahead: Soak dried mango in hot water if you're using it instead of fresh mango
  2. 1 hr ahead: Cook quinoa if you haven't got any on hand
  3. Dressing: Chop scallions, cilantro and jalapeño pepper
  4. Combine with cumin, salt, pepper, olive oil & lime juice
  5. Salad: Rinse and drain the black beans
  6. Cook corn and slice off the kernels, OR: thaw 1 cup frozen corn
  7. Chop tomatoes and peppers
  8. Mix together cooked quinoa (press out any lumps), black beans, and veggies
  9. Add the salad dressing and stir
  10. Adjust seasonings to taste
  11. Serve garnished with lime wedges
  12. Cover and chill if you don't plan to eat the salad immediately
• 1/2 cup chopped mango - fresh or dried (soaked)
• Lime wedges for garnish

Stir Fry Quinoa

Ingredients:

1/2 pound firm tofu, drained and sliced about 1/2 inch thick

2 broccoli crowns, broken into florets

Salt to taste

1 tablespoon soy sauce (regular or low-sodium)

1 tablespoon fish sauce (may substitute soy sauce)

2 teaspoons dark Asian sesame oil

1 tablespoon minced garlic

1 tablespoon minced ginger

2 tablespoons peanut oil or canola oil

1 medium red bell pepper, cut in thin strips

3/4 pound (2 medium) baby bok choy, trimmed, washed and dried, cut in 1-inch lengths

1 bunch scallions, sliced very thin

5 cups cooked quinoa (1 1/3 cups uncooked)

1. Place the tofu slices on paper towels. Place another paper towel on top, and prepare the remaining ingredients. Cut the tofu slices into 1/2-inch dice. Meanwhile, bring a medium pot of water to a boil, and add the broccoli. Boil one minute, and transfer at once to a bowl of ice water. Drain and dry on paper towels.

2.  In a small bowl or measuring cup, combine the soy sauce, fish sauce and sesame oil. Combine the garlic and ginger in another small bowl. Have all the ingredients within easy reach of your pan.

3. Heat a 14-inch flat-bottomed wok or 12-inch steel skillet over high heat until a drop of water evaporates within a second or two when added to the pan. Swirl in a tablespoon of the oil by adding it to the sides of the pan and tilting the pan. Add the tofu. Reduce the heat to medium, and stir-fry one to two minutes until it begins to brown. Add the garlic and ginger, and stir-fry for no more than 10 seconds. Add the pepper and bok choy, and stir-fry for one minute. Add the broccoli, and stir-fry for one minute.

4. Swirl in the remaining oil, and add the scallions, quinoa and the soy sauce mixture. Stir-fry, scooping the ingredients up from the bottom of the wok, for about one minute until heated through and fragrant. Serve at once.

Yield: Serves four.

Advance preparation: Cooked quinoa will keep for three or four days in the refrigerator.

Spicy Quinoa, Cucumber and Tomato Salad

By MARTHA ROSE SHULMAN

Published: July 13, 2010

This refreshing summer salad can sit in the refrigerator for a few hours without deteriorating, so it makes a great choice for bringing to work or to a summer picnic.

Ingredients:

1 cup quinoa

3 cups waterSalt to taste2 cups diced cucumber1 small red onion, finely minced (optional)2 cups finely diced tomatoes
1 to 2 jalapeño or serrano peppers (to taste), seeded if desired  
finely chopped1/2 cup chopped cilantro, plus several springs for garnish
2 tablespoons fresh lime juice
1 tablespoon red wine vinegar or sherry vinegar
3 tablespoons extra virgin olive oil 
avocado, sliced, for garnish

1. Place the quinoa in a bowl, and cover with cold water. Let sit for five minutes. Drain through a strainer, and rinse until the water runs clear. Bring the 3 cups water to a boil in a medium saucepan. Add salt (1/2 to 3/4 teaspoon) and the quinoa. Bring back to a boil, and reduce the heat to low. Cover and simmer 15 minutes or until the quinoa is tender and translucent; each grain should have a little thread. Drain off the water in the pan through a strainer, and return the quinoa to the pan. Cover the pan with a clean dishtowel, replace the lid and allow to sit for 10 minutes. If making for the freezer, uncover and allow to cool, then place in plastic bags. Flatten the bags and seal.

2. Meanwhile, place the finely diced cucumber in a colander, and sprinkle with salt. Toss and allow to sit for 15 minutes. Rinse the cucumber with cold water, and drain on paper towels. If using the onion, place in a bowl and cover with cold water. Let sit for five minutes, then drain, rinse with cold water and drain on paper towels.

3. Combine the tomatoes, chiles, cilantro, vinegar, lime juice and olive oil in a bowl. Add the cucumber and onion, season to taste with salt, and add the quinoa and cilantro. Toss together, and taste and adjust seasonings. Serve garnished with sliced avocado and cilantro sprigs.

Yield: Serves six.

Advance preparation: The quinoa freezes well, and the assembled salad will keep for a day in the refrigerator. The leftovers will be good for a couple of days.

Nutritional information per serving: 236 calories; 14 grams fat; 2 grams saturated fat; 0 milligrams cholesterol; 25 grams carbohydrates; 5 grams dietary fiber; 12 milligrams sodium (does not include salt added during cooking); 6 grams protein

Quinoa, Corn and Edamame Salad

For the salad:

1 cup quinoa, cooked

2 ears sweet corn

1 small red onion, finely diced

1 red bell pepper, cut in small dice

1/2 cup thinly sliced celery, from the tender inner stalks

4 or 5 radishes, sliced

1/2 cup fresh or thawed frozen edamame

2 ounces feta, cut in small dice (about 1/2 cup, optional)

1 jalapeño or serrano chile, minced

1/2 cup chopped cilantro

For the dressing:

2 tablespoons fresh lime juice

1 garlic clove (more to taste), finely minced or pureed

1/4 cup extra virgin olive oil

Salt to taste

1. Cut the corn kernels away from the cobs. Discard the cobs (or use for stock), and place the kernels in a steamer above 1 inch of boiling water. Cover and steam for four minutes. Remove from the heat, rinse with cold water and drain.

2. Soak the onion in cold water to cover for five minutes. Drain, rinse and drain on paper towels.

3. Combine all the salad ingredients in a large bowl. Whisk together the dressing ingredients and toss with the salad. Serve.

Yield: Serves four to six.
Advance preparation: The quinoa freezes well and the assembled salad will keep for a day in the refrigerator.
Nutritional information per serving (four servings): 359 calories; 18 grams fat; 2 grams saturated fat; 0 milligrams cholesterol; 43 grams carbohydrates; 6 grams dietary fiber; 25 milligrams sodium (does not include salt added during cooking); 10 grams protein
Nutritional information per serving (six servings): 239 calories; 12 grams fat; 2 grams saturated fat; 0 milligrams cholesterol; 29 grams carbohydrates; 4 grams dietary fiber; 17 milligrams sodium (does not include salt added during cooking); 7 grams protein


Quinoa and Green Burger Tasty Burgers, without the meat 

Quinoa and Greens Burger
By Martha Rose ShulmanPublished: March 26, 2012

Harvard School of Public Health study linking red meat consumption and early death was released. Then there was the news about pink slime in ground beef used in school lunches. The timing couldn’t have been better.

Ingredients:

1 bunch beet greens, stemmed and washed (1/2 to 3/4 pound)
2 cups cooked quinoa, preferably rainbow quinoa
2 to 3 tablespoons extra virgin olive oil, as needed
2 teaspoons minced fresh ginger
2/3 cup finely chopped carrot
2/3 cup finely chopped onion
Salt to taste
1 teaspoon cumin seeds, lightly toasted and crushed in a mortar and pestle or spice mill
2 garlic cloves
1 can chickpeas, drained and rinsed
1 to 2 tablespoons fresh lemon juice (to taste)
1 egg (optional)
Freshly ground pepper

1. Preheat the oven to 375 degrees. Either steam the beet greens for 2 minutes above 1 inch boiling water, or blanch in salted boiling water for 1 minute. Transfer to a bowl of cold water, drain, squeeze out excess water, and chop medium-fine. Place in a large bowl with the cooked quinoa.
2. Heat 1 tablespoon of the oil over medium heat in a heavy skillet and add the onion and carrot. Cook, stirring often, until vegetables are just about tender, about 3 minutes, and add the ginger and a pinch of salt. Cook for another 3 minutes or so, until the vegetables are tender and fragrant, and add the cumin and the garlic. Cook, stirring, for another minute, and remove from the heat. Stir into the quinoa mixture.
3. In a food processor fitted with the steel blade, or in a bowl using a fork or a potato masher, purée the chickpeas with the lemon juice and, if using, the egg. Add to the quinoa mixture and stir everything together. Season to taste with salt and pepper.
4. Begin heating a heavy ovenproof skillet over medium-high heat. Seasoned cast iron is good, and so is a heavy nonstick pan that can go into the oven. Moisten your hands lightly and shape 4 large or 6 smaller patties. Add the remaining tablespoon of oil to the pan and, working in batches if necessary, cook the patties for 1 to 2 minutes on one side, until nicely browned. Carefully turn the patties over and place the pan in the oven. Bake 10 to 15 minutes, until the patties are lightly browned; if they fall apart you can patch them together with some pressure from the spatula. Remove from the heat and serve, with or without buns, ketchup and the works.

Yield: 4 to 6 burgers.
Advance preparation: These can be put together and shaped up to 3 days before browning. They can also be cooked ahead and reheated in a low oven or in a pan on the stove. Keep them well wrapped in the refrigerator.
Nutritional information per serving (4 servings): 273 calories; 10 grams fat; 1 gram saturated fat; 2 gramspolyunsaturated fat; 6 grams monounsaturated fat; 0 milligrams cholesterol; 38 grams carbohydrates; 8 grams dietary fiber; 548 milligrams sodium (does not include salt to taste); 10 grams protein