Weight and Body Positivity
Whole-grain quinoa smells so good when it's cooking. Plus, it's a complete protein (contains lysine, an amino acid missing in most grains), and is a source of riboflavin, vitamin E, iron, magnesium, potassium, zinc, copper and fiber. Quinoa is a fun and versatile ingredient to cook with. Creatively mix and match seasonal vegetables and taste preferences with this nutrient-packed base that the whole family will enjoy. Move over, rice — we're all about quinoa. Try it, you'll love it! Serve this yummy recipe warm or cold.
Ingredients
1 cup quinoa
2 tablespoons extra-virgin olive oil
1 garlic clove, minced
2 cups water (or use low-sodium vegetable or chicken broth)
6 ounces fresh baby spinach
1 cup grape tomatoes
½ cup walnut pieces, raw
½ cup Parmigiano-Reggiano cheese, freshly grated
Torn fresh basil leaves (optional garnish)
Directions
Before you begin: Wash your hands.
- Place quinoa in a small bowl. Add water to cover and swish to rinse. Pour into a fine mesh strainer and drain well (it's important to rinse quinoa).
- Heat oil in medium skillet. Add quinoa. Toast, stirring, over medium heat until golden, about 10 minutes. Add garlic and cook. Stir constantly for 1 minute. Add water and bring to a boil. Cover over medium heat and let cook until water is absorbed, about 15 minutes.
- When quinoa is cooked, add spinach and tomatoes directly to skillet. Stir-fry over medium heat until spinach is almost wilted and tomatoes are warmed, about 1 minute. Stir in walnuts and cheese. Garnish with basil leaves. Serve warm.
Nutrition Information
Serving size: 1 cup
Serves 5
Serves 5
Calories: 340; Total Fat: 19g; Saturated Fat: 3g; Trans Fat: 0g; Cholesterol: 10mg; Sodium: 270mg; Total Carbohydrate: 30g; Dietary Fiber: 12g; Sugars: 3g; Protein: 13g; Vitamin A: 30%; Vitamin C: 15%; Calcium: 20%; Iron: 20%
Stacey Antine, MS, RD, is founder of HealthBarn USA.
References
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