Quinoa is an easy-to-cook, highly nutritious grain revered by the ancient Incans. It’s available in health food shops, wholefood markets and the health food sections of larger supermarkets.
Here’s an easy and delicious way to enjoy its nutritional bounty.
- Quinoa is rich in minerals such as zinc, iron and calcium;
- Almonds are abundant in calcium and magnesium;
- Green leafy vegetables are, on a nutrient-per-kilojoule basis, the most nutritious foods you can eat;
- Chick peas are rich in zinc, folate, protein and fibre.
Ingredients:
¾ cup quinoa
1½ cups water
1 large onion, diced
4 cloves garlic, minced
2 cups mushrooms, sliced
1 red capsicum, diced
1 cup sun-dried tomatoes, drained and chopped
2 bunches kale, English spinach or silverbeet, shredded
1 cup cooked or canned chick peas
Juice of 1/2-1 lemon
Sauce
1 cup raw almonds
1 cup plant milk
1 teaspoon onion flakes
Method:
Place the quinoa in a fine strainer and rinse thoroughly under running water. Put it in a saucepan, add water and bring to the boil. Reduce heat and simmer, covered, for 12 minutes. Turn off heat and leave the quinoa, with the lid on, for another 5 minutes.
Meanwhile, put the onion and garlic in a non-stick frying pan with just enough water to cover, and sauté over medium heat, stirring frequently, until onion is soft. Add mushrooms and capsicum and continue sautéing for 5 minutes. Add more water if vegetables start to stick.
Add sun-dried tomatoes, greens and chick peas, and continue stirring until greens are wilted. Reduce heat, add the cooked quinoa and prepared sauce, and continue stirring for 1 minute. Add lemon juice to taste, just before serving.
Sauce
Blend all ingredients in a food processor or high-powered blender until smooth.
