Quinoa is a grain, native to South America, that is a complete protein (contains all 22 amino acids), is rich in iron, fiber (1 c. = 5 g. fiber) and is gluten free! It may be used in salads, soups, vege-patties, chili, in stuffed mushrooms or peppers.
Flaxseeds in this dish provides omega-3 fatty acids, plant estrogens, anti-oxidants and fiber.
1/3 c. quinoa, rinsed (always rinse quinoa before cooking)
1/3 c dry lentils, rinsed
1/3 c. chopped onion
1,1/2 c. vegetable broth or water
1/4 c. slivered almonds (opt)
2 cloves garlic, minced
2 Tb. ground flaxseed
2 Tb olive oil
1 large, chopped green, yellow or red sweet pepper (or mix)
1 tsp. each thyme, basil, oregano
1/2 tsp. salt
dash of black pepper
In a medium sauce pan, cook onions, garlic in oil til lightly browned. Add broth or water, lentils and boil for 5 minutes, then reduce heat to medium and cook for 10-15 minutes. Add quinoa, peppers and herbs, salt and cook for another 5 minutes or until quinoa and lentils are tender. Garnish with a sprig of mint (opt) and serve.
Variation: Try barley and quinoa pilaf. Pre-cook barley and combine with quinoa and other ingredients. Add sage, cumin and paprika.
(Sprouted quinoa increases the nutritional value. Add it to salads or stir fry dishes)