From CU Chefs, Clemson University, featured in American Culinary Federation’s Ingredient of the month: Quinoa.
Interesting Info about Quinoa:
1/4 cup uncooked yields 1 cup cooked and approximately 16% of the daily value recommendation for protein.
Can be stored up to 1 year in the refrigerator or freezer.
There are several varieties available ranging from dark brown to almost white. The larger white varieties are more common.
The seed has a bitter coating and should be rinsed well with water before cooking.
To cook, add one part quinoa to two parts liquid and boil then cover, reduce to simmer for 15 – 20 minutes.
Whole grain quinoa is good in soup, stir-fries, casseroles, and salads, adding bulk, flavor and texture.
The flour is used in gluten free baking and works well in combination with whole wheat flour or corn meal in biscuits, bread, muffins, cookies, etc.
The quinoa plant has a nutrient rich leaf similar to spinach and may be eaten as a leafy vegetable.
Current Carrot Quinoa – A salad, an appetizer, a full meal. Serves 6, 1 cup serving with approximately 298 calories, 8.5 grams fat, 44 g carbohydrates, 6 grams fiber and 6 grams protein. Lots of vitamins including A, C, calcium and iron.
- 1 1/2 cups quinoa
- 3 cups water
- 1 cup Zante currants (*use cranberries, raisins, cherries, blueberries… your pick)
- 10 oz bag of Match Stick Carrots
- 1 cup small chop red onion
- 2 TBS toasted pine nuts – put on foil in toaster oven on broil for 4 minutes or more. Watch carefully so they do not burn.
- Zest from on large orange, un-waxed. If waxed, rinse and scrub with hot water then zest.
- Juice from that same large orange once zested.
- 2 TBS lemon juice
- 1 1/2 TBS extra virgin olive oil
- 1 tsp salt
- 1/2 tsp pepper
- 1 tsp minced garlic
Rinse quinoa then cover with the 3 cups water and bring to a boil for 15 – 20 minutes. Remove from heat and allow to cool.
In a large bowl, add the currents, carrots, onion and toasted nuts. Stir in the quinoa.
For the Dressing: Combine orange zest, juice, lemon juice, oil, salt, pepper and garlic. Mix then stir into salad. Toss well and serve.
What is your favorite high protein, gluten free grain?