Tag Archives: Quinoa

Diet Nutritional

Turkey, Green Bean, Corn, and Quinoa Salad

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Diet Nutritional Stats Turkey, Green Bean, Corn and Quinoa
Serving Size 184 g
Amount Per Serving
Calories 220 Calories from Fat 81
% Daily Value
Total Fat 9.0g 14%
Saturated Fat 1.3g 6%
Cholesterol 16mg 5%
Sodium 601mg 25%
Total Carbohydrates 25.8g 9%
Dietary Fiber 4.8g 19%
Sugars 4.0g
Protein 11.4g
Vitamin A 13% Vitamin C 28% Iron 14% Calcium 4%
  1. 1/2 cup Quinoa
  2. 3 tablespoons extra-virgin olive oil, divided
  3. 8 ounces Turkey Breast Meat
  4. 12 ounces green beans, trimmed, cut into 1 1/2-inch pieces
  5. 2 cups fresh yellow corn kernels (cut from 2 to 3 ears of corn)
  6. 3 green onions, thinly sliced (about 3/4 cup)
  7. 1 tablespoon minced fresh marjoram
  8. 1/2 teaspoon coarse kosher salt
  9. 2 tablespoons white wine vinegar
  10. 2 tablespoons minced shallot
  11. 1 teaspoon Dijon mustard

Cook quinoa in medium saucepan of boiling salted water until just tender, 20 to 25 minutes. Drain; cool.

Meanwhile, heat 1 tablespoon oil in heavy medium skillet over medium-high heat. Sprinkle turkey with salt and pepper. Add turkey to skillet; cook until golden brown and cooked through, about 8 minutes per side. Cool, then cut into 1/2- to 3/4-inch cubes. Cook green beans in large saucepan of boiling salted water until crisp-tender, about 4 minutes. Drain. Rinse under cold water to cool; drain. Transfer beans to kitchen towel; pat dry.

Mix quinoa, turkey, and green beans in large bowl; add corn and green onions.

Combine remaining 2 tablespoons oil, marjoram, and 1/2 teaspoon coarse salt in small bowl. Press with back of spoon to release flavor. Whisk in vinegar, shallot, and mustard. Pour over salad in bowl; toss to coat. Season to taste with salt and pepper.

Diet Nutritional

Quinoa with Winter Squash and Carrot Stew

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Diet Nutritional Stats Quinoa with Moroccan Winter Squash and Carrot Stew
Serving Size 261 g
Amount Per Serving
Calories 135 Calories from Fat 15
% Daily Value
Total Fat 1.7g 3%
Saturated Fat 0.0g 0%
Cholesterol 0mg 0%
Sodium 179mg 7%
Total Carbohydrates 27.2g 9%
Dietary Fiber 4.6g 18%
Sugars 4.5g
Protein 4.7g
Vitamin A 232% Vitamin C 39% Iron 12% Calcium 6%
  1. 1 cup chopped onion
  2. 3 garlic cloves, chopped
  3. 2 teaspoons Hungarian sweet paprika
  4. 1/2 teaspoon ground black pepper
  5. 1/2 teaspoon ground coriander
  6. 1/2 teaspoon ground cumin
  7. 1/2 teaspoon turmeric
  8. 1/2 teaspoon ground ginger
  9. 1/2 teaspoon cayenne pepper
  10. Pinch of saffron
  11. 1 cup water
  12. 1 14 1/2-ounce can diced tomatoes, drained
  13. 2 tablespoons fresh lemon juice
  14. 3 cups 1-inch cubes peeled butternut squash (from 1 1/2-pound squash)
  15. 2 cups 3/4-inch cubes peeled carrots

Quinoa

  1. 1 cup quinoa
  2. 1/2 cup finely chopped onion
  3. 1/4 cup finely chopped peeled carrot
  4. 2 garlic cloves, minced
  5. 1/2 teaspoon salt
  6. 1/2 teaspoon turmeric
  7. 2 cups water
  8. 1/2 cup chopped fresh cilantro, divided
  9. 2 teaspoons chopped fresh mint, divided

For stew:
Heat PAM spray in large saucepan over medium heat. Add onion; sauté until soft, stirring often, about 5 minutes. Add garlic; stir 1 minute. Mix in paprika and next 8 ingredients. Add 1 cup water, tomatoes, and lemon juice. Bring to boil. Add squash and carrots. Cover and simmer over medium-low heat until vegetables are tender, stirring occasionally, about 20 minutes. Season with pepper.

For quinoa:
Rinse quinoa; drain. Spray PAM in large saucepan over medium heat. Add onion and carrot. Cover; cook until vegetables begin to brown, stirring often, about 10 minutes. Add garlic and turmeric; sauté 1 minute. Add quinoa; stir 1 minute. Add 2 cups water. Bring to boil; reduce heat to medium-low. Cover; simmer until liquid is absorbed and quinoa is tender, about 15 minutes.

Rewarm stew. Stir in half of cilantro and half of mint. Spoon quinoa onto platter, forming well in center. Spoon stew into well. Sprinkle remaining herbs over.

Diet Nutritional

Quinoa with Grilled Zucchini, Garbanzo Beans, and Cumin

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Diet Nutritional Stats Quinoa with Grilled Zucchini, Garbanzo Beans and Cumin
Serving Size 236 g
Amount Per Serving
Calories 296 Calories from Fat 44
% Daily Value
Total Fat 4.9g 8%
Saturated Fat 0.5g 3%
Cholesterol 0mg 0%
Sodium 28mg 1%
Total Carbohydrates 50.9g 17%
Dietary Fiber 12.2g 49%
Sugars 7.7g
Protein 14.8g
Vitamin A 12% Vitamin C 39% Iron 31% Calcium 10%
  1. 15-ounce can garbanzo beans (chickpeas), drained
  2. 3 tablespoons fresh lemon juice
  3. 2 garlic cloves, peeled
  4. 2 teaspoons cumin seeds
  5. 1 teaspoon turmeric, divided
  6. 1 teaspoon paprika
  7. 2 cups water
  8. 1 cup quinoa (about 6 ounces), rinsed well, drained
  9. 1 1/2 pounds medium zucchini (about 5), trimmed, quartered lengthwise
  10. 1 1/2 teaspoons ground cumin
  11. 4 green onions, thinly sliced
  12. 1/4 cup chopped fresh Italian parsley

Combine garbanzo beans, garlic and lemon juice in large bowl. Let marinate at least 15 minutes and up to 2 hours.

Heat PAM spray in medium saucepan over medium-high heat. Add cumin seeds, 1/2 teaspoon turmeric, and 1/2 teaspoon paprika; stir about 1 minute. Add 2 cups water, quinoa, and coarse salt; bring to simmer, stirring occasionally. Reduce heat to medium-low. Cover and simmer until all water is absorbed, about 16 minutes.

Meanwhile, prepare barbecue (medium high heat). Place zucchini on rimmed baking sheet. Sprinkle with ground cumin, 1/2 teaspoon turmeric, and 1/2 teaspoon paprika. Toss to coat evenly.

Place zucchini on grill; sprinkle generously pepper. Grill until tender and browned on all sides, 10 to 12 minutes. Transfer to work surface. Cut crosswise into 1/2-inch pieces. Add zucchini, green onions, and parsley, then garbanzo bean mixture to quinoa. Toss to blend. Season with pepper.
Diet Nutritional

Black Bean and Tomato Quinoa

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Diet Nutritional Stats Black Bean and Tomato Quinoa
Serving Size 118 g
Amount Per Serving
Calories 271 Calories from Fat 19
% Daily Value
Total Fat 2.1g 3%
Saturated Fat 0.0g 0%
Cholesterol 0mg 0%
Sodium 7mg 0%
Total Carbohydrates 49.5g 16%
Dietary Fiber 10.2g 41%
Sugars 2.7g
Protein 14.9g
Vitamin A 7% Vitamin C 12% Iron 21% Calcium 9%
  1. 2 teaspoons grated lime zest
  2. 2 tablespoons fresh lime juice
  3. 1 teaspoon sugar
  4. 1 cup quinoa
  5. 1 (14- to 15-ounce) can black beans, rinsed and drained
  6. 2 medium tomatoes, diced
  7. 4 scallions, chopped
  8. 1/4 cup chopped fresh cilantro

Whisk together lime zest and juice, sugar, and 1/4teaspoon pepper in a large bowl.

Wash quinoa in 3 changes of cold water in a bowl, draining in a sieve each time.

Cook quinoa in a medium pot of boiling water, uncovered, until almost tender, about 10 minutes. Drain in sieve, then set sieve in same pot with 1 inch of simmering water. Cover quinoa with a folded kitchen towel, then cover sieve with a lid and steam over medium heat until tender, fluffy, and dry, about 10 minutes. Remove pot from heat and remove lid. Let stand, still covered with towel, 5 minutes.

Add quinoa to dressing and toss until dressing is absorbed, then stir in remaining ingredients and pepper to taste.

Diet Nutritional

Quinoa and Black Bean Salad

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Diet Nutritional Stats Quinoa and Black Bean Salad
Serving Size 122 g
Amount Per Serving
Calories 302 Calories from Fat 56
% Daily Value
Total Fat 6.2g 10%
Saturated Fat 0.9g 4%
Cholesterol 0mg 0%
Sodium 9mg 0%
Total Carbohydrates 50.0g 17%
Dietary Fiber 8.8g 35%
Sugars 2.2g
Protein 13.4g
Vitamin A 7% Vitamin C 27% Iron 20% Calcium 6%
  1. 1 1/2 cups quinoa
  2. 1 1/2 cups cooked black beans, rinsed if canned
  3. 1 1/2 tablespoons red-wine vinegar
  4. 1 1/2 cups cooked corn (cut from about 2 large ears)
  5. 3/4 cup finely chopped green bell pepper
  6. 2 pickled jalapeño chilies, seeded and minced (wear rubber gloves)
  7. 1/4 cup finely chopped fresh coriander

For dressing

  1. 5 tablespoons fresh lime juice, or to taste
  2. 1 1/4 teaspoons ground cumin, or to taste
  3. 2 tbs olive oil

In a bowl wash quinoa in at least 5 changes cold water, rubbing grains and letting them settle before pouring off most of water, until water runs clear and drain in a large fine sieve.

In a saucepan of boiling water cook quinoa 10 minutes. Drain quinoa in sieve and rinse under cold water. Set sieve over a saucepan of boiling water (quinoa should not touch water) and steam quinoa, covered with a kitchen towel and lid, until fluffy and dry, about 10 minutes (check water level in kettle occasionally, adding water if necessary).

While quinoa is cooking, in a small bowl toss beans with vinegar and pepper to taste.

Transfer quinoa to a large bowl and cool. Add beans, corn, bell pepper, jalapeños, and coriander and toss well.

Make dressing:
In a small bowl whisk together lime juice, salt, and cumin and oil, whisking.

Drizzle dressing over salad and toss well with salt and pepper to taste. Salad may be made 1 day ahead and chilled, covered. Bring salad to room temperature before serving.