Ingredients:
1 cup Amber Quinoa – pre-cooked and cooled
¼ cup of diced black olives
¼ cup of diced celery stalks
¼ cup of diced dried cranberries – craisins
¼ cup of pecan pieces
1 TBSP of maple syrup
1 TBSP of Apple Cider Vinegar
1 TSP of Virgin Olive Oil
¼ cup crumbled feta cheese (or less to taste)
Instructions:
- Combine all ingredients except the cooked Quinoa and feta cheese in a mixing bowl and then fold in the Amber Quinoa. At this point the dish can be refrigerated for serving later.
- Just before serving, add the crumbled feta with minimal mixing, or sprinkle on top so the flavour doesn’t overpower the dish.
- Garnish with a few dried cranberries and serve.
Serves 4-6.
Ingredients:
1 1/2 cup – water
1 cup – quinoa, uncooked
1 medium – bell pepper, red
1 medium – bell pepper, yellow
1 small (3″ long) – onion, red
1 1/2 teaspoon – curry powder
1/4 cup – cilantro, chopped
1 fruit (2″ dia) – lime
1/4 cup – almonds, sliced
1/2 cup chopped – carrot
1/2 cup – cranberries, dried
1/8 teaspoon – salt
1/8 teaspoon – black pepper, ground
Instructions:
- Bring 1 1/2 cups water to a boil over high heat in a saucepan, then pour in the quinoa, cover with a lid, and continue to simmer over low heat until the water has been absorbed, 15 to 20 minutes. Once the quinoa is cooked, pour into a mixing bowl, and chill in the refrigerator until chilled.
- Once chilled, stir in the red bell pepper, yellow bell pepper, red onion, curry powder, cilantro, lime juice, sliced almonds, carrots, and cranberries. Season to taste with salt and pepper. Chill before serving.
| Per Serving | Servings: 4 - 6 |
|---|---|
| Calories | 241 |
| Fat | 5g |
| Carbohydrates | 41g |
| Fiber | 6g |
| Protein | 8g |
| Sugar | 5g |
Ingredients:
1 cup Quinoa
1 3/4 cups water
salt to taste
to sauté:
1 medium onion, diced
1″ piece of ginger, finely chopped
2 cloves garlic, finely chopped
2 tsp cumin
1 tsp mustard seeds, cracked
2 cups assorted chopped vegetables
- cauliflower
- broccoli
- carrots, finely chopped or minced
- bell pepper
- green beans
Seasonings to taste:
- salt
- chili powder
- black pepper
- mango powder
- a pinch of ginger powder
- 1 tsp curry powder or Garanj Masala
Instructions:
- Combine 1 cup Quinoa with 1 3/4 cups room temperature water in a saucepan with salt to taste. Bring to a boil and then reduce to a simmer or “slow roll” for 15 to 17 minutes. Remove from heat and allow to cool with the lid on to absorb all of the water.
- In a separate cooking pot saute the onions, ginger, garlic, cumin and mustard seeds on medium heat until medium brown.
- Mix in chopped vegetables, and add seasonings to taste before covering the pot with a lid and cook until the veggies are cooked, but not mushy.
- Add the cooked quinoa, mix well & serve with yogurt and/or limes if desired.
Vancouver, British Columbia
Ingredients:
2 cups water 500 mL
1/2 cup dried quinoa 125 mL
1/4 cup (1 oz/28 g) pecan pieces 60 mL
1 Tbsp plus 1 tsp (5 mL) canola oil, divided 15 mL
1 cup finely chopped red onions 250 mL
1 cup finely chopped Granny smith apple 250 mL
1/4 cup dried cranberries or cherries 60 mL
2 Tbsp balsamic vinegar 30 mL
1 Tbsp pourable sugar substitute 15 mL
1/2 tsp orange zest 2 mL
1/4 tsp salt 1 mL
1/8 tsp dried red pepper flakes .5 mL
Instructions:
1. In medium saucepan over high heat, bring water to boil. Add quinoa and return to a boil. Reduce heat and simmer, covered tightly, 10 minutes or until liquid is absorbed. Drain in fine-mesh sieve and run under cold water to cool quickly, shaking off excess liquid.
2. Meanwhile, heat medium non-stick skillet over medium-high heat. Add nuts and cook 2-3 minutes or until lightly browned, stirring frequently. Remove from skillet and set aside.
3. In skillet, heat 1 tsp (5 mL) canola oil, tilting to coat bottom lightly. Add onions and cook 8 minutes or until richly browned, stirring frequently. Remove from heat and set aside on dinner plate in thin layer to cool quickly, about 4 minutes.
4. In medium bowl, combine remaining ingredients.Add quinoa, onions, and nuts, tossing gently, yet thoroughly, until well blended.
Tip: Quinoa is an excellent vegetarian source of protein. It is gluten-free and a good source of fiber and minerals as well. If not available, quinoa may be substituted with brown rice.
Photos and Recipe provided with permission from CanolaInfo.org
| Per Serving (3/4 cup- 175 ml) | Servings: 4 |
|---|---|
| Calories | 240 |
| Total Fat | 11g |
| Saturated Fat | 1g |
| Cholesterol | 0mg |
| Carbohydrates | 33g |
| Fiber | 4g |
| Protein | 4g |
| Sodium | 150mg |
Ingredients:
1 cup white quinoa 250 mL
2 cups low-sodium vegetable broth 500 mL
1/2 cup cucumber slices, cut into quarters 125 mL
2 Tbsp canola oil 30 mL
1/4 cup slivered almonds 60 mL
1/2 cup dried cranberries 125 mL
1/2 lemon, juiced (about 2 Tbsp/30 mL)
Instructions:
1. In fine sieve, rinse quinoa well under cool water. Drain well.
2. In large pot, boil vegetable broth over medium heat. Cook quinoa in broth until tender but still firm, about 15 minutes. It’s done when germ separates, making it look like a curlicue.
Drain well and return quinoa to pot off heat. Cover with tea towel and replace lid, allowing quinoa to steam and produce fluffy texture as it cools.
3. In salad bowl, toss quinoa with remaining ingredients. Chill and pack to go!
Photos and Recipe provided with permission from CanolaInfo.org
| Per Serving (3/4 cup- 175 ml) | Servings: 4.5 |
|---|---|
| Calories | 254 |
| Total Fat | 10g |
| Saturated Fat | 1g |
| Cholesterol | 0mg |
| Carbohydrates | 35g |
| Fiber | 4g |
| Sugars | 11g |
| Protein | 6g |
| Sodium | 58mg |
| Potassium | 256mg |
Ingredients:
1 cup (250 ml) of Amber Quinoa
1 tablespoon (18 ml) unsalted butter, cut into 2 pieces
1 small onion, chopped fine – size of a golf ball or slightly larger
1/4 teaspoon (1.5 ml) salt
1 1/2 – 1 ¾ cups ( 375 – 450 ml) water
1 – 2 tablespoons (17.5 to 35 ml) chopped fresh herbs
¼ teaspoon (1.5 ml) lemon or lime juice
Instructions:
Amber Quinoa does not require rinsing – it is very lightly refined and has its own distinct flavour.
1. At medium-low heat, melt butter – add onion and salt, cook, stirring frequently, until onion is softened & a light golden colour – 5 to 7 minutes.
2. Increase heat to medium-high, stir in water and Amber Quinoa – and bring to simmer.
3. Cover, reduce heat to low, and simmer until grains are just tender and liquid is absorbed – approximately 18 to 20 minutes – stirring only once halfway through cooking.
4. Remove pan from heat and let sit, covered – for 10 minutes.
5. Fluff quinoa with fork, stir in herbs and lemon juice, and serve.
