June Super Food- Quinoa

For the month of June, let's learn about the benefits of Quinoa:

  • Quinoa is pronounced Kin-wa. It is an annual flowering plant that is harvested for its edible seeds. Quinoa originated in the northwest region of South America and was first used to feed livestock. Its cultivation has spread to more than 70 countries including Kenya, India, United States and several European countries. As popularity of this food has increased, so has its price, nearly tripling over the last decade. In your local grocery store you may be able to find a variety of Quinoa to try.
  • Quinoa is a food that is high in protein and a moderate amount of fiber. It is also a good source of manganese, phosphorus, zinc and magnesium. Quinoa is gluten free. It can help aid in digestive health because of its fiber content. Quinoa has a low glycemic index and is helpful for managing blood sugars.
  • Nutrition Information: 1 cup cooked quinoa provides 222 calories, 5 grams fiber, 8 grams protein, 39 grams of carbohydrate, 4 grams fat and 13 mg of sodium.

Recipes

Mediterranean Chickpea Quinoa Bowl

Nutritional Information: Serving size 1 ½ cups. Calories 479, Fat 25 grams, Sodium 646 mg, Fiber 8 grams, Protein 13 grams

Ingredients

  • 1 (7 ounce) jar roasted red peppers, rinsed
  • ¼ cup slivered almonds
  • 4 tablespoons extra-virgin olive oil, dividedMediterranean Quinoa Bowl
  • 1 small clove garlic, minced
  • 1 teaspoon paprika
  • ½ teaspoon ground cumin
  • ¼ teaspoon crushed red pepper (optional)
  • 2 cups cooked quinoa
  • ¼ cup Kalamata olives, chopped
  • ½ cup finely chopped red onion
  • 1 (15 ounce) can chickpeas, rinsed
  • 1 cup diced cucumber
  • ¼ cup crumbled feta cheese
  • 2 tablespoons finely chopped fresh parsley

Directions

  1. Place peppers, almonds, 2 tablespoons oil, garlic, paprika, cumin and crushed red pepper in a mini food processor. Puree until smooth.
  2. Combine quinoa, olives, red onion and the remaining 2 tablespoons oil into a medium bowl
  3. To serve, divide the quinoa mixture into 4 bowls and top with equal amounts of the chickpeas, cucumber and red pepper sauce. Sprinkle with feta and parsley. Enjoy!

Edamame Quinoa Salad

Nutritional Information: Serves 4. Calories 229, Fat 10 grams, Sodium 7 mg, Fiber 5 grams, Protein 9 grams

Ingredients

  • ½ cup quinoa, rinsed and drainedQuinoa Edamame Salad
  • 1 cup frozen shelled edamame, thawed
  • 1 cup frozen whole kernel corn, thawed
  • ½ cup cherry tomatoes, halved or quartered
  • ¼ cup chopped fresh cilantro
  • ¼ cup lime juice
  • 2 tablespoons olive oil

Directions

  • In a small saucepan, combine quinoa and 1 cup of water. Bring to boil, reduce heat. Cover and let simmer for 15 minutes or until water is absorbed. Remove from heat and set aside.
  • Meanwhile in a large bowl combine the edamame, corn, cherry tomatoes and cilantro. Add quinoa; toss to combine. Add lime juice and olive oil; toss to coat. Season to taste with salt and pepper.