Quinoa with Latin Flavors
From EatingWell: December 2005/January 2006
Cilantro, lime and scallions lend a bright finish to delicate quinoa. This versatile side pairs well with seafood, poultry or pork.
- 1 cup quinoa, (see Note)
- 2 teaspoons canola oil
- 1 medium onion, chopped
- 1 4-ounce can chopped green chiles
- 2 cloves garlic, minced
- 1 14-ounce can reduced-sodium chicken broth, or vegetable broth
- 1/4 cup pepitas, toasted (see Note)
- 3/4 cup coarsely chopped fresh cilantro
- 1/2 cup chopped scallions
- 2 tablespoons lime juice
- 1/4 teaspoon salt
- Toast quinoa in a large dry skillet over medium heat, stirring often, until it crackles and becomes aromatic, 3 to 5 minutes. Transfer to a fine sieve and rinse thoroughly.
- Heat oil in a large saucepan over medium heat. Add onion and cook, stirring often, until softened, 2 to 3 minutes. Add chiles and garlic; cook, stirring, for 30 seconds. Add the quinoa and broth; bring to a simmer. Reduce heat to maintain a gentle simmer, cover and cook until the quinoa is tender and most of the liquid has been absorbed, 20 to 25 minutes.
- Add pepitas, cilantro, scallions, lime juice and salt to the quinoa; mix gently and fluff with a fork.
Tips & Notes
- Notes: Quinoa, a delicately flavored grain that was a staple in the ancient Incas' diet, is available in most natural-foods stores and the natural-foods sections of many supermarkets. Toasting the grain before cooking enhances the flavor, and rinsing removes any residue of saponin, quinoa's natural, bitter protective coating.
- Hulled pumpkin seeds, also known as pepitas, are dusky green and have a delicate nutty flavor. They can be found in the health-food or bulk sections of many supermarkets.
- To toast nuts & seeds on the stovetop: Toast in a small dry skillet over medium-low heat, stirring constantly, until fragrant and lightly browned, 3 to 5 minutes.
Per serving: 170 calories; 6 g fat (1 g sat, 2 g mono); 0 mg cholesterol; 23 g carbohydrates; 0 g added sugars; 7 g protein; 3 g fiber; 330 mg sodium; 355 mg potassium.
Nutrition Bonus: Magnesium (23% daily value), Vitamin C (20% dv), folate (19% dv).
Carbohydrate Servings: 1 1/2
Exchanges: 1 1/2 starch, 1 fat
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- Preparation/ Technique
- Type of Dish
- Side dish, grain
- Latin American
- Ease of Preparation
- Total Time
- 45 minutes or less
- December 2005/January 2006