“KEEN-wah”

By Bianca Tamburello, Dietetics Student, Sargent College

This week at Karen Jacob’s Sargent Choice Test Kitchen, we made SC’s Quinoa Stir-Fry with Chickpeas and Veggies. Quinoa has recently received more recognition in the past few years for its health benefits and also its obscure pronunciation. According to the Merriam-Webster dictionary, phonetically it is pronounced “keen-wah.”

Quinoa is considered a superhero of the whole grain family. As a complete protein, it contains all of the essential amino acids and has been shown to combat heart disease, diabetes and even cancer (1). The ADA explains that quinoa is also high in fiber, folate, magnesium, iron, phosphorous and many beneficial phytochemicals. Quinoa is a very diverse grain and tastes delicious served both hot and cold. With its many health benefits and a quick cooking time, it can be served as an easy side dish or as the main course.

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Quinoa usually has to soak before cooking, but Karen purchased the pre-soaked quinoa to save us time. The quinoa was rinsed and then boiled with salt and water.  Once the quinoa appeared fluffy, we let it simmer for about 20 minutes.

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Next, we prepared the vegetables to brighten up our quinoa! We added the olive oil, garlic and onions and let them “sweat” out their natural flavors for about 5 minutes before we added the spinach, chickpeas and tomatoes. Then we lowered the heat and combined the vegetables with the quinoa. Finally, to create a more complex flavor base and enhance the vegetable flavors, we added lime juice, cumin, salt and pepper.

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The spinach, tomatoes and chickpeas were fresh and delicious against the slight nutty background flavor of the grainy quinoa. The vegetable quinoa was hearty yet light — the perfect combination for a meal or side dish.

Reference:

http://www.eatright.org/Public/content.aspx?id=6442451737&terms=quinoa

http://www.merriam-webster.com/dictionary/quinoa

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Sargent Choice

Quinoa Stir-Fry with Chick Peas & Veggies

Yields 8 servings

Ingredients:
1 cup uncooked quinoa
2 teaspoons olive oil
1 medium onion, diced
2 cloves garlic, minced
2/3 cup canned chick peas, rinsed
2 medium tomatoes, chopped
4 cups baby spinach leaves
2 T freshly squeezed lime juice
2 teaspoons olive oil
¼ teaspoon ground cumin
½ teaspoon salt
1 T fresh parsley, chopped

Directions:

1. Pour the uncooked quinoa into a fine mesh strainer. Rinse with running water for two to three minutes, agitating the seeds with your hands to remove any residue.

2. Bring the quinoa, salt, and water to a full boil in a medium-sized saucepan. Reduce to medium heat, cover and simmer until the quinoa is tender, about 15-20 minutes.

3. Heat the olive oil in a saucepan over medium heat; stir in minced garlic and onion. Cook until the onion turns translucent, about 5 minute.

4. Lower the heat, add in cooked quinoa, chickpeas, tomatoes and spinach and stir for about 2 minutes. Stir in lime juice, cumin, salt, and pepper. Sprinkle chopped fresh parsley (or cilantro) to finish.

1 Serving
Calories 160
Fat 3.5 g
Saturated Fat 0 g
Protein 6 g
Carbohydrates 27 g
Fiber 5 g

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