Quinoa 365 (19 page)

Chili

This chili is made with meat, but simply leave it out or add a ground soy substitute for a vegetarian version. Serve it with your choice of garnishes and toppings. Freeze in individual containers for quick meals.
Serves 4–6.

1 Tbsp (15 mL) olive oil

1 lb (500 g) ground lean beef, buffalo or turkey

1 cup (250 mL) diced white onion

1 cup (250 mL) diced green bell pepper (about 1 pepper)

1 tsp (5 mL) minced fresh garlic

One 28 oz (796 mL) can diced tomatoes

One 19 oz (540 mL) can black beans, drained and rinsed

One 14 oz (398 mL) can kidney beans, drained and rinsed

½ cup (125 mL) quinoa

One 5½ oz (156 mL) can tomato paste

1 cup (250 mL) water

3 Tbsp (45 mL) chili powder

1 tsp (5 mL) unsweetened cocoa powder

½ tsp (2 mL) dried oregano

¼ tsp (1 mL) ground cumin

¼ tsp (1 mL) salt

¼ tsp (1 mL) ground black pepper

2 Tbsp (30 mL) white vinegar

Sour cream, guacamole, cheddar cheese, green onion, tortilla chips (optional)

Heat the oil in a large saucepan on medium heat and cook the ground meat until completely browned. Stir in the onion, green pepper and garlic. Cover and cook for about 5 minutes, or until the onion starts to soften.

Add the tomatoes, black beans and kidney beans, quinoa, tomato paste and water. Mix in the chili powder, cocoa powder, oregano, cumin, salt and black pepper. Bring the mixture to a boil, then reduce to a simmer and cook uncovered for about 20 minutes. Remove from the heat and stir in the vinegar.

Serve immediately, garnishing with sour cream, guacamole, cheddar cheese, green onion and tortilla chips (if using).

Roasted Vegetable Tilapia
on
Quinoa

Sweet balsamic vinegar and fresh roasted vegetables beautifully complement this light, mild-flavored fish that is baked in the oven.
Serves 6.

2 cups (500 mL) water

1 cup (250 mL) quinoa

2 Tbsp (30 mL) olive or vegetable oil

¼ cup (60 mL) diced red onion

1½ cups (375 mL) quartered white button mushrooms

1 cup (250 mL) diced zucchini

1 cup (250 mL) diced red bell pepper (about 1 pepper)

2 tsp (10 mL) minced fresh garlic

½ tsp (2 mL) salt

Pinch ground black pepper

2 Tbsp (30 mL) balsamic vinegar

6 frozen tilapia fillets

Bring the water and quinoa to a boil in a medium saucepan. Cover, reduce to a simmer and cook for 10 minutes. Turn the heat off and leave the covered saucepan on the burner for another 6 minutes. Fluff with a fork and set aside.

Preheat the oven to 450°F (230°C). Lightly grease a 9- × 13-inch (3.5 L) baking dish, spray with cooking oil or line with parchment paper.

Heat the oil in a medium saucepan on medium-high heat. Add the onion and sauté for about 3 minutes. Add the mushrooms, zucchini, red pepper, garlic, salt and pepper. Sauté for another 3 minutes. Remove from the heat and toss with the balsamic vinegar. Set aside.

Place the frozen tilapia fillets in the baking dish and spoon the vegetable mixture over the fillets. Bake uncovered for about 20 minutes on the center rack (the fish will be done when it's opaque and flakes easily). Remove from the oven. To serve, divide the quinoa among individual serving plates and top with the fish. Serve immediately.

Salmon
and
Red Quinoa
on
Asparagus
with
Lime Cilantro Sauce

The tender green of asparagus, red quinoa and pink salmon make this heart-healthy dish bold both in flavor and color.
Serves 4.

½ cup (125 mL) red quinoa

1 cup (250 mL) water

½ cup (125 mL) light sour cream

3 Tbsp (45 mL) light mayonnaise

1 tsp (5 mL) grated lime zest

2 Tbsp (30 mL) fresh lime juice

1 tsp (5 mL) grated fresh ginger

1 Tbsp (15 mL) minced fresh cilantro

Pinch salt

Four 4 oz (100 g) fresh wild salmon fillets (about 1 inch/2.5 cm thick)

1 lb (500 g) asparagus

1 Tbsp (15 mL) butter

Bring the quinoa and water to a boil in a small saucepan. Reduce to a simmer, cover and cook for 10 minutes. Turn the heat off but keep the covered saucepan on the burner for an additional 6 minutes. Remove the lid and fluff with a fork. Set aside.

Combine the sour cream, mayonnaise, lime zest, 1 Tbsp (15 mL) of the lime juice, ginger, cilantro and salt in a small bowl, mixing well. Set aside.

Preheat the oven to 375°F (190°C). Place the fillets on a foil-lined baking sheet and brush with oil. Place in the oven and bake uncovered on the center rack for about 11 to 14 minutes (the salmon will be pink and flake easily with a fork).

While the salmon is cooking, prepare the asparagus. Trim off the tough portion of each spear by grasping it and bending it near the bottom third. The asparagus will snap where it begins to get tough. Place the asparagus in a large pot of boiling water and cook for about 3 to 5 minutes, until tender but crisp. Toss the asparagus in the butter and the remaining 1 Tbsp (15 mL) of lime juice. Season with additional salt to taste.

Arrange the asparagus on individual serving plates. Place a portion of the quinoa over the asparagus and top with a piece of salmon. Drizzle the lime dressing over the salmon and serve immediately.

Tasty Tuna Casserole

This version of a family recipe popular in many North American households is made from scratch.
Serves 4–6.

2 cups (500 mL) water

1 cup (250 mL) quinoa

3 Tbsp (45 mL) butter

¾ cup (185 mL) finely diced white onion

¾ cup (185 mL) finely diced celery

2 cups (500 mL) chopped white button mushrooms

½ tsp (2 mL) minced fresh garlic

2 cups (500 mL) milk

¼ cup (60 mL) quinoa flour

¼ tsp (1 mL) salt

Pinch ground black pepper

Two 6 oz (170 g) cans flaked light tuna, drained

1 cup (250 mL) frozen peas, thawed

1¼ cups (310 mL) shredded cheddar cheese

¼ cup (60 mL) thinly sliced green onion

Bring the water and quinoa to a boil in a medium saucepan. Cover, reduce to a simmer and cook for 10 minutes. Turn the heat off and leave the covered saucepan on the burner for another 6 minutes. Fluff with a fork and allow the quinoa to cool.

Preheat the oven to 350°F (180°C). Lightly spray with cooking oil or grease a 9- × 13-inch (3.5 L) casserole dish.

Melt 1 Tbsp (15 mL) of the butter in a large saucepan. Sauté the white onion and celery until the onion becomes translucent, about 8 minutes. Add the mushrooms and garlic and continue to sauté until the vegetables are tender, another 5 minutes. Remove from the heat and set aside.

Combine the remaining 2 Tbsp (30 mL) butter, milk, flour, salt and pepper in a medium saucepan. Cook on medium-high heat, stirring frequently, until thickened, about 5 minutes. Remove the saucepan from the heat.

Add the quinoa to the vegetable mixture in the large saucepan, along with the sauce, tuna, peas and 1 cup (250 mL) of the cheese. Stir to combine well and pour the mixture into the casserole dish. Top with the remaining ¼ cup (60 mL) of cheese and the green onion. Place on the center rack of the oven and bake for 25 minutes, until bubbling hot.

Pepper Shrimp Quinoa

This flavorful, protein-packed shrimp dish is fabulously light but holds its own as an entire meal. It also makes a great side for almost anything. For a vegetarian version, use 2 cups (500 mL) rinsed, drained canned soybeans instead of shrimp. This recipe is best with the generous use of fresh herbs, but if you don't have them, use 2 tsp (10 mL) each of dried basil and thyme instead and add them with the cream. If you want more vegetables, add as many as you like to this dish.
Serves 2.

½ cup (125 mL) quinoa

1 cup (250 mL) water

1 cup (250 mL) half and half cream (10–12%)

½ tsp (2 mL) Worcestershire sauce

½ cup (125 mL) white wine

2 Tbsp (30 mL) chopped fresh sweet basil

2 Tbsp (30 mL) chopped fresh thyme

2/3 cup (160 mL) freshly grated Parmesan cheese

1 Tbsp (15 mL) vegetable oil

1 cup (250 mL) finely chopped white onion

1 tsp (5 mL) minced fresh garlic

1 large red bell pepper, diced

1 lb (500 g) peeled cooked shrimp (fresh, or thawed if frozen)

½ cup (125 mL) raw, unsalted pumpkin seeds

Bring the quinoa and water to a boil in a medium saucepan. Reduce to a simmer, cover and cook for 10 minutes. Turn the heat off and leave the covered saucepan on the burner for an additional 4 minutes. Remove the lid and fluff with a fork. Set aside.

Whisk the cream, Worcestershire sauce and wine in a medium saucepan and cook over medium-low heat for 4 minutes. Stir in the basil, thyme and cheese. Simmer on low for an additional 3 minutes.

Heat the oil in a large skillet over medium heat. Add the onion and sauté for 5 minutes. Stir in the garlic and red pepper and cook for another 3 to 4 minutes, until the onion is opaque and tender. Add the shrimp, cooked quinoa and pumpkin seeds. Sauté until heated throughout. Top with the Parmesan sauce and serve immediately.