‐1 TB olive oil
‐1 cup quinoa
‐1/2 cup green onions, chopped
‐1/4 cup carrots, diced
‐2 cups chicken stock
‐1/4 cup celery, stalk, chopped
‐1/2 tsp salt
‐1/2 tsp ground black pepper
‐Heat olive oil in pan, add aromatic vegetables and sweat for 2 minutes.
‐Add quinoa and allow to toast slightly.
‐Add stock, cover and simmer for 20 minutes or until tender.
(6‐ ½ cup servings)
Carbohydrates‐ 3 grams;
Protein‐ 40 grams;
Fat‐ 4 grams;
Fiber‐ 0 grams;
Quinoa‐ Basic information and Health Benefits
Although not a common item in most kitchens today, quinoa is an amino acid‐rich (protein) seed that has a fluffy, creamy, slightly crunchy texture and a somewhat nutty flavor when cooked.
Most commonly considered a grain, quinoa is actually a relative of leafy green vegetables like spinach and Swiss chard. It is a recently rediscovered ancient “grain” once considered “the gold of the Incas.”
A recently rediscovered ancient “grain” native to South America, quinoa was once called “the gold of the Incas,” who recognized its value in increasing the stamina of their warriors. Not only is quinoa high in protein, but the protein it supplies is complete protein, meaning that it includes all nine essential amino acids. Not only is quinoa’s amino acid profile well balanced, making it a good choice for vegans concerned about adequate protein intake, but quinoa is especially well‐endowed with the amino acid lysine, which is essential for tissue growth and repair. In addition to protein, quinoa features a host of other health‐building nutrients. Because quinoa is a very good source of manganese as well as a good source of magnesium, iron, copper and phosphorus, this “grain” may be especially valuable for persons with migraine headaches, diabetes and atherosclerosis.