Wednesday, October 30, 2013

Spanish Quinoa Pilaf


Some call it the world's healthiest food - Quinoa. The Food and Agricultural Organization of the United Nations (FAO) has officially declared that the year 2013 be recognized as "The International Year of the Quinoa. By now most people know that Quinoa is a seed and not a grain. Quinoa is mostly known for its high protein content. But in reality, Quinoa is much more than that. Its the kind of protein that Quinoa carries.Its protein is a perfect balance of all 9 essential amino acids essential for human nutrition; unlike any other plant based protein source. It also provides twice the calcium over whole wheat. Quinoa overcomes the shortcoming of most grains in terms of heart-healthy fat content. About 25% of quinoa's fatty acids come in the form of oleic acid, a heart-healthy monounsaturated fat. The antioxidant and anti-inflammatory phytonutrients in quinoa also make it a likely candidate for cancer risk reduction in humans.

Other than the nutritional benefits, the great thing about Quinoa is its fast cooking and great tasting with a nice nutty flavor. One of my favorite Quinoa recipes is the Spanish Quinoa Pilaf. Its bright, tangy and nutty. Tastes great warm and cold.

Recipe
serves 4
3/4 cup quinoa
1 red pepper
1 red onion
1/2 cup canned tomatoes (prefer no salt added)
1/2 cup frozen corn
1 cup water/chicken broth/vegetable broth
1/4 cup cilantro, roughly chopped
1 tsp garlic, chopped
1/2 tsp cumin powder
1/4 tsp cayenne pepper
1-2 tsp lemon juice
salt to taste

  • Heat oil in a skillet. Add chopped garlic, onion and red pepper and saute until onion is translucent.
  • Now add the canned tomatoes, quiona and dry spices and saute for a couple of minutes.
  • Add the water or broth and bring it to a boil. 
  • Cover and let it simmer on low for 15 min.
  • After 15 min turn of the heat, uncover and let the pot cool a little bit.
  • Add the chopped cilantro and lemon juice and slowly fluff the quinoa with a fork.




mexican

2 comments:

Bhawna Bagri said...

agreed its very healthy....looks super amazing megha..

Maha Gadde said...

very healthy.vl try next time...

Share It