We discovered quinoa when my husband needed to eat gluten free. We had to find grains other than wheat and barley, and there was only so much rice he could eat in a week. It turns out quinoa is a great alternative. Technically quinoa is a seed, but it's used as a grain. Packed with nutrients, quinoa is a great source of protein, iron, and other vitamins and minerals. The cheapest source is probably Trader Joe's. Be sure to rinse quinoa thoroughly before use.
Cook Time: 15 minutes
Total Time: 15 minutes
Ingredients:
- 1 cup uncooked quinoa
- 2 cups water
- 2 tsp garam masala or curry powder
- 1 pound zucchini, halved lengthwise, quartered then cut into 1 inch pieces
- 1 15 ounce can low-sodium garbanzo beans, drained and rinsed
- 1 clove garlic, crushed
- 3 tbsp lemon juice
- 2 tbsp extra-virgin olive oil
- 1/4 cup fat-free chicken broth
- 1/4 cup freshly chopped cilantro
Preparation:
Rinse quinoa to rid it of its bitter coating. Place in 2 quart saucepan with 2 cups of water. Bring to a boil, then cover and simmer for 10 minutes, or until water is absorbed and quinoa is fluffy. Allow to cool.
Sprinkle zucchini with 2 tsp garam masala or curry powder, and toss. Sauté for 5 minutes in a medium skillet coated with cooking spray. Allow to cool.
Combine garbanzo beans, garlic and lemon juice in a small bowl.
In a large bowl combine quinoa, zucchini and beans. Drizzle with extra-virgin olive oil and broth. Add chopped cilantro and toss well. Serve at room temperature.
Serves 8
Per Serving: Calories 216, Calories from Fat 55, Calories from Fat 6.2g (sat 0.7g), Cholesterol 0mg, Sodium 13mg, Carbohydrate 31.8g, Fiber 6.3g, Protein 8.4g
