A Great Quinoa Recipe!
December 7, 2010 by taha
Before heading out on a hike, we like to make sure we are well fueled for the trip. One of the things we like to eat beforehand and have with us on our hikes is a good source of protein. Well, over the Thanksgiving holiday, my sister-in-law brought over a great dish to accompany our meal. The recipe includes quinoa (pronounce Keen-wa) which is becoming more well-known and much easier to find at your local grocery store. For those of you who are not as familiar with this food (like me), quinoa is actually a grain-like crop used mainly for its edible seeds. The leaves on the plant are edible as well but availability of the leaves is quite limited. The quinoa is not a true grain as it is not part of the grass family. It is more closely related to beets, spinach and tumbleweeds (of all things).
Quinoa is a great source of protein with a protein content ranging between 12-18%. It provides a balanced set of essential amino acids and is a good source of dietary fiber, phosphorus, magnesium and iron. It is also gluten-free! So there’s a little background for you on quinoa. The recipe below can be served warm or at room temperature. Some may prefer it chilled, but I found room temperature to be very good. So try out this recipe (a little bit lengthy but well worth the effort) and let us know what you think!
Couscous/Quinoa Salad with Cucumber, Peppers and Tomatoes
- 1 cup (8 fl oz) water
- 1 cup (6 oz) couscous/quinoa mix – use Trader Joe’s Harvest Blend for the couscous and prepare it as directed on thepackage. Because the Harvest Blend contains couscous, quinoa, tri-colored orzo and garbanzo beans, this adds color and protein to the recipe.
- ½ tsp sale, plus salt to taste
- 1-2 green bell peppers
- ½ lb cherry tomatoes, halved
- 1 cucumber, peeled, halved lengthwise, seeded and cut into ½-inch dice
- 1 small fresh red or green jalapeño or serrano chili pepper, seeded and minced
- 1/3 cup (½ oz) chopped fresh cilantro
- 3-4 Tablespoons virgin olive oil
- 4-5 Tablespoons fresh lemon juice
- 1½ tsp ground cumin
- ½ tsp paprika
- 3 cloves garlic, minced
- freshly ground pepper
Preheat a broiler.
Prepare couscous as directed on package. After stirring, cover and let stand for 10 minutes. Uncover and transfer the couscous to a large, shallow baking dish, fluffing with a fork and spreading it evenly. Let cool completely.
Cut the bell peppers in half lengthwise and remove the stems, seeds and ribs. Place cut sides down on a baking sheet. Broil until the skins blacken and blister. Remove the baking sheet from the broiler, drape the peppers loosely with aluminum foil and let cool for 10 minutes. Using your fingers or a small knife, remove the pepper skins. Cut the peppers into ½-inch squares.
Transfer the couscous to a large bowl. Scatter the bell peppers, tomatoes, cucumber, chili pepper and cilantro over the top.
In a small bowl, whisk together the olive oil, lemon juice, cumin, paprika and garlic. Season to taste with salt and pepper. Add to the couscous and toss together well. Before serving, taste and adjust the seasoning, if necessary.
I personally do not like green peppers in this salad so I leave those out (and it saves the extra broiler work involved). Feel free to be creative and add whatever veggies you prefer to have! As always, we would love to hear from you …. tell us about your favorite healthy recipes! We would love to share them with our followers. You can comment below on this posting or just send us an email at info@takeahikearizona.com. Enjoy the quinoa salad!
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