I have said before, I am not yet an
expert chef, but I am aspiring to be! I love to experiment with healthy recipes
and see what works.
I found this picture on my phone of
one of my lovely dinners from last week (better quality to come in the future,
promise!). As a college student, I do not have a kitchen full of spices and
many staple ingredients that most homes do. So, I work with what I got! This
day, I was in the mood for something light and refreshing and whipped up a
quick and easy quinoa dish. Quinoa is a lovely pseudograin with a fluffy
texture. When I say pseudograin, I mean it is actually a seed, related to
things like spinach, and is not technically a grain like rice etc (even though
it looks like it). Quinoa is a plant-based source of complete protein (with
around 6g per 1/3 cup of uncooked quinoa) and is also rich in iron, fiber, potassium,
phosphorus, and riboflavin. Oh, and did I mention it’s gluten free! Basically
it’s awesome. I rarely eat rice anymore because quinoa gives me the same grainy
taste with much more nutritional value. You can dress it up truly with any
flavors you like. This time, I went Mexican.
What you will need:
-Quinoa…however much you feel like
cooking up at the time. I often make a batch of one cup dry quinoa and have
left overs for a few meals to come.
- Fresh Pico de gallo
-Lime Juice
-Mango
-1 avocado
-Cilantro
-Salt and Pepper
- Other options- corn, red onion,
or black beans
For me,
when it comes to quinoa recipes, there is little need for exact measurements.
It all depends on the size batch you are making. Adding a little more mango or
avocado will not make or break your dish. What I usually do, is just add the
ingredient until I see it’s uniformly present throughout the batch. It is all
personal preference.
Instructions.
1. Prepare your quinoa. I use arrowhead mills organic, which
can be found by the grains in most any chain grocery store.
- Rinse the quinoa to remove any
outer seed coverings. Place the quinoa in a small bowl or pot, gently fill with
water and either place a plate or knife just covering the edge as you carefully
drain the water into the sink, trying not to lose too many seeds!
- Place
your rinsed quinoa in an appropriate sized pot and fill with twice as much
water as quinoa. For example, if you used one cup quinoa, use two cups water.
- Bring the quinoa to a boil. Once it is boiling, reduce to low or simmer
and cover. Depending on the size of your batch it should take anywhere between 10-20
minutes. For a batch of one cup dry quinoa, it usually takes 15 minutes. It’s
ok to take a peak occasionally to see how it’s doing. You want all of the water
to be absorbed, and for the quinoa to become nice and fluffy. Be patient, it’s
very hard to completely ruin quinoa…just keep an eye on it and wait until its
ready. If things are going painfully slowly, it’s ok to turn the heat up a tad
to keep things going.
2.Once
your quinoa is done, scoop it into a large bowl and let it cool for a bit.
3.Gradually add lime juice. Pay careful attention to this part. I once made a
very soggy batch of this. You just want enough to provide a little moisture and
flavor. Don’t forget, you’re adding pico de gallo too!
4.Add pico de gallo, again this is just for moisture and flavor…use sparingly, you can always
add more!
5.Toss
in cubes of mango, avocado, or whatever other ingredients you are choosing to
use from the list above.
6.If you
have it, add a few leaves of cilantro
7.Salt
and Pepper to taste.
- Can
be enjoyed right away, but delicious served chilled as well!
As you can see, this is a very
relaxed recipe that can be tweaked to your own preferences. As long as your
ingredients all go along with the same flavor theme, it should result in pure
deliciousness. As a young woman, for portion size, I usually make a total batch
of one cup dry quinoa, and split my batch into three servings once it is made.
This gives me about 160 calories from the quinoa alone, as every 1/3 cup of dry
quinoa is about 160 calories ( a good amount for the carby-er portion of my
meal) .
I hope this has served as some
inspiration! Enjoy making your own versions, and do not stress if you vary on
the ingredients. As long as you have the lime juice and salsa, you will get the
same flavor profile!
Be Well.
Love,
Julie
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