Quinoa and Lentil Pilaf

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:Ā  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)

Dinner, Lunch, Recipes

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