Posts tagged: recipes with quinoa

Quinoa Recipe -Spanish Style

Quinoa is a grain crop that is grown from its edible seeds. It was an important crop for the Inca Empire. They named it the “mother of all grains” and believed it to be sacred. Quinoa has been eaten for a thousand of years in South America and only recently became a tend food, even reaching a superfood status. These days, you can find quinoa and quinoa products all over the world. It is a great substitute for rice, and just as easy to prepare. It is gluten-free, an excellent source of protein, antioxidants, fiber, magnesium, B vitamins, iron, potassium, calcium, phosphorus, and vitamin E, and contains sufficient amounts of all nine essential amino acids. Although quinoa is a seed, it is prepared and eaten similarly to a grain. It is very versatile and easy to add to any diet.

Try this spicy Spanish-style quinoa recipe at home: it is vegetarian heaven. This hearty dish is easy-to-make, amazingly nutritious, bursting with flavors, and absolutely satisfying. Serve this to your family and friends; they will not be missing rice at all.

Ingredients:

This recipe takes about 30 minutes to make. Serves 4 to 6.

• 1 tbsp olive oil
• 3 garlic cloves, minced
• ¼ cup of finely chopped red onion
• ¼ cup of finely chopped red bell pepper
• 1 ½ cups of quinoa
• 1 (14-ounce) can of diced tomato, juice reserved
• 1 (15-ounce) can of kidney beans, drained and rinsed
• 1 tsp cumin powder
• 1 tsp chili powder
• ½ tsp salt
• 2 cups of cooking liquid (water plus juice of diced tomato)
• ¼ cup of finely chopped red onion
• ¼ cup of finely chopped red bell pepper
• ½ cup of chopped fresh cilantro
• 1 small cucumber, peeled and diced
• 1 avocado, diced
• ⅓ cup of lime juice

Instructions:

Heat oil over medium-high heat.
Add garlic, onion, and bell pepper, then sauté for 2 to 3 minutes.
Add quinoa, diced tomato, kidney beans, cumin powder, and chili powder.
Stir well, then season with salt.
Pour 2 cups of cooking liquid into the pot and stir well.
Cover the pot with a lid and bring the liquid to a rolling boil.
Reduce the heat to low, and simmer for 10 to 15 minutes.
Turn the heat off and remove the lid.
Using a fork, fluff the grains to slightly cool the mixture and separate the grains.
Throw in the red onions, red bell pepper, and cilantro, then mix well.
Add cucumber, avocado, and lime juice.
Gently mix so the avocado pieces will not crumble.
Transfer to a serving plate.

Ideas And Tips:

Aside from quinoa, you can use rice, barley, couscous, farro, freekeh, bulgur wheat, shirataki rice, adlai, kamut, amaranth, millet, buckwheat, poha or maize rice.

You may substitute cucumber with celery, zucchini, jicama or iceberg lettuce.

Aside from lime juice, you can use lemon juice or calamondin juice.

Quinoa Recipe -Spanish Style
images – https://www.youtube.com/watch?v=kL8O6Y9GbMQ

Tilapia And Quinoa Fish Recipe – Sarah Carey

Tilapia’s consumption has progressively grown in popularity since 2002 and is now the third most important fish in the aquafarming industry. Although wild tilapia is native to the African Great Lakes, it is now farmed in almost 135 countries throughout the world with China as the largest producer and importer. Tilapia is very easy to grow as it feeds only on plant food and it is resilient to disease. It is an inexpensive white flaky fish with a mild flavor that can easily be prepared and cooked. Tilapia is also very nutritious. It is a lean source of protein, low in calories and fat, and rich in niacin, vitamin B12, phosphorus, selenium, and potassium.

This tilapia and quinoa recipe is one quick and easy way to serve your family with an absolutely appetizing and nutritious meal. Perfectly seasoned and pan-fried tilapia fillets are laid on top of a hearty quinoa salad.

Ingredients:

This recipe takes about 40 minutes to make. Serves 4.

• 1 cup of quinoa
• 1 ½ cups of water
• 1 tsp salt
• 8 boneless, skinless tilapia fillets
• 1 tsp salt
• ¾ tsp paprika
• 1 ½ tsp extra-virgin olive oil
• ½ English cucumber, diced
• ⅓cup of chopped fresh dill
• ⅓cup feta cheese, crumbled
• 2 tbsp extra virgin olive oil
• juice of ½ lemon
• ½ tsp salt

Instructions:

Put the quinoa in a strainer and rinse under running water.
Transfer the rinsed quinoa to a 2-quart pot.
Add water and salt, then bring to a boil over high heat.
Once the water boils, reduce the heat to medium and cover the pot with a lid.
Cook the quinoa for 15 minutes or until the liquid evaporates.
Turn the heat off and remove the lid.
Using a fork, fluff the quinoa to separate the grains.
Set aside for 5 minutes to cool.
Season the tilapia fillets with salt and paprika.
Heat olive oil in a large non-stick skillet over medium-high heat.
Gently arrange the tilapia fillet in the pan.
Cook each side for about 4 minutes.
Transfer the tilapia fillets to a plate.
In a large bowl, mix together cucumber, dill, feta, olive oil, lemon juice, salt, and quinoa.
Adjust the seasoning according to your preference.
To serve, make a bed of quinoa salad on a plate, then arrange 2 tilapia fillets on top.

Ideas And Tips:

Aside from tilapia, you can use cod, skate, sole, snapper, bass, catfish, trevally, pomfret, surgeonfish, grouper or haddock.

You may substitute feta cheese with ricotta, cotija, halloumi, cottage cheese, goat cheese or fresh mozzarella.

If you’re cutting dairy out from your diet, you can use tofu or nut cheese instead of feta.

Aside from English cucumber, you can use zucchini, jicama, water chestnut or Asian pear.

Tilapia & Quinoa Fish Recipe - Sarah Carey
images – https://www.youtube.com/watch?v=PEzHLh5QC9c

Kale Salad With Citrus Avocado Dressing

Being called “the queen of greens”, kale is at the top of every food expert’s must-eat list. Packed with nutrients, it promotes overall health and wellness. It is regarded as one of the world’s healthiest foods – as it is rich in fiber, vitamins A, C and K, calcium, iron, magnesium, phosphorus, potassium, sodium, and protein. It is an antioxidant powerhouse which benefits your entire body, from your bones to your heart to your digestive system. Kale is also loaded with all sorts of beneficial compounds which have powerful medicinal properties. It is thought that adding kale to your regular diet may prevent, control or even cure certain diseases such as diabetes, heart disease, asthma, digestive problems, and bone issues among others. But note that large quantities of kale are thought to slow down the thyroid so it may not be the best choice for people with hypothyroidism. Add kale to your beauty regimen as it also promotes healthy skin and hair. This is not medical advice!

We can tell you more about kale but the best thing to do right now is to try and make this kale salad with citrus avocado dressing at home so you can experience kale’s benefits yourself. The dressing is sweet, tangy, and creamy so this salad is not only nutritious, but also very delicious. With all the other ingredients used in this recipe, this will surely be your next favorite superfood combo salad.

Ingredients:

This recipe takes about 5 to 10 minutes to make. Serves 2 to 3.

• 6 to 8 leaves of dinosaur kale
• ¼ cup of cooked quinoa
• 10 to 12 pieces of grape tomatoes, sliced in half
• ½ avocado, cubed
• 1 tbsp hemp seeds

Citrus Avocado Dressing:

• juice of 1 lemon
• juice of 1 orange
• ½ avocado
• ½ tsp sea salt
• ¼ tsp ground black pepper

Instructions:

Wash the kale thoroughly and place them in a salad spinner to dry them out.
Remove the stems and cut the leaves in half.
Cut the leaves using the chiffonade technique and set aside.
To prepare the dressing, put lemon juice, orange juice, avocado, salt, and pepper in a food processor. Blend until smooth.
Place the kale leaves and quinoa on a large mixing or salad bowl.
Pour in the salad dressing.
Toss well to make sure that everything is coated with the dressing.
Transfer to a serving dish and garnish with tomatoes, avocado and hemp seeds on top.

Ideas And Tips:

• Chiffonade is a technique for slicing herbs or leafy vegetables into long, thin strips. To do this, stack the leaves, then roll them tightly. Using a sharp knife, slice the leaves perpendicular to the roll.

• If you want to soften the kale leaves and lessen the bitter taste, rub the salad dressing on the leaves. This also ensures that all the leaves are coated with the dressing.

• You can add the hemp seeds in the salad dressing instead of sprinkling them on top of the salad.

• Aside from hemp seeds, you can use flax seeds, sunflower seeds, sesame seeds or chopped nuts.

• You can add berries or other fruits such as apples, pears, peaches, grapes, mangoes, kiwis, watermelon, honeydew or cantaloupe.

• You can also add onions, zucchini, cucumbers, jicama, water chestnuts, carrots, celery or bell peppers.

• You can add chopped herbs such as basil, scallions or cilantro.

• If you can’t find kale in your area, you can also use collard greens, baby spinach, Swiss chard or lettuce.

Kale Salad With Citrus Avocado Dressing
images – https://www.youtube.com/watch?v=ZShLL95hSa4