Quinoa Bean Salad
1 cup water
½ cup quinoa
19 oz can chickpeas, drained and rinsed
14 oz ca kidney beans, drained and rinsed
1 cup sliced green bell pepper
1 cup diced celery
¾ cup chopped red onion
½ cup apple cider vinegar
¼ cup olive oil
2 tsp minced fresh garlic
2 tsp dried oregano
½ tsp ground black pepper
Bring the water and quinoa to a boil in a medium saucepan. Cover, reduce to a simmer and cook for 10 minutes. Turn the heat off and leave the covered saucepan on the burner for another 4 minutes. Fluff with a fork and allow the quinoa to cool.
Combine the quinoa, chickpeas, kidney beans, green pepper, celery and onion in a large bowl.
In a small bowl mix the vinegar, oil, garlic, oregano and black pepper until well blended.
Add the dressing to the salad, mix well and serve immediately.
Lentil Quinoa Soup
1 tbsp olive oil
1 onion, chopped
2 garlic cloves, chopped
2 carrots, chopped
1-1/2 cups green lentils
½ cup quinoa
2 tbsp paprika
1 tsp crumbled dried mint
¼ tsp hot pepper flakes
6 cups vegetable stock
1 can (14oz) tomato sauce
1/3 cup greek yogurt
1 lime or lemon, cut into wedges
In large, heavy saucepan, heat oil over medium low heat, cook onion, garlic and carrots, stirring occasionally for 5 minutes.
Stir in lentils, quinoa, paprika, mint and hot pepper flakes; cook, stirring for 5 minutes or until onion is softened and paprika has deepened in colour.
Pour in 6 cups stock; bring to a boil. Reduce heat, cover and simmer for 40-50 minutes, or until lentils and quinoa are tender.
Stir in tomato sauce; bring to simmer, adding more stock if thinner soup is desired. Ladle into bowls; garnish with yogurt. Serve with lime wedges to squeeze into soup.
Makes 6 servings
Per Serving:
360 calories
8 g fat
21 g protein
54 g carbohydrate
very high source of fiber
excellent source of iron