You may have heard of the South American food Quinoa. But what do you do with it? Here’s a delicious idea from registered dietitian Liz Weiss.
VIDEO TRANSCRIPT
Quinoa with Almonds and Apricots
Serving size: About 1 cup
Ingredients:
1 cup quinoa
All-natural vegetable broth
1/2 small red bell pepper, cut into 1/4-inch dice (1/2 cup)
1/3 cup toasted sliced almonds
1/3 cup dried apricots, coarsely chopped or golden raisins
2 tablespoons thinly sliced scallions, optional
3/4 teaspoon ground cumin
1/2 teaspoon kosher salt
2 tablespoons lemon juice
1 tablespoon extra virgin olive oil
1 tablespoon honey
Freshly ground black pepper
Directions:
1. Place quinoa in a fine-mesh strainer and rinse several times in cold water. Drain well and set aside.
2. In a medium saucepan, bring the broth to a boil. Stir in quinoa and cook according to package directions until the liquid is absorbed.
3. Transfer to a large bowl and fluff gently with a fork every few minutes until the grains cool.
4. Stir in the bell pepper, almonds, apricots, scallions as desired, cumin, and salt until well combined. Whisk together the lemon juice, olive oil, and honey in a small bowl until well blended. Stir into the quinoa mixture until well coated with the dressing. Season with additional salt and pepper to taste.
Nutrition:
240 calories, 8g fat (0.5g saturated), 250mg sodium, 36g carbohydrates, 4g fiber, 7g protein, 15% vitamin A, 35% vitamin C, 15% iron
Cooking tip:
The amount of broth needed and the cooking time will depend on your quinoa product. Read package directions for the suggested amount of liquid (it may range from 1 1/4 cups to the more likely 2 cups liquid per 1 cup quinoa). The cooking time may also vary depending on the brand you select. As a rule, we tend to cook the quinoa in the liquid 2 to 3 minutes longer than suggested, and then we let it stand 5 to 10 minutes until the quinoa fully absorbs all the liquid.