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Hearty Quinoa with Sautéed Apples and Almonds

Yield 4 servings (serving size: 1 cup)
Besides providing fiber, quinoa packs more protein than any other grain. Almost one-fifth of your daily fiber needs are met in one serving of this side. Use a little curry powder in place of the cinnamon, if desired, for more complex flavor. Prepare this simple dish to serve with a roast chicken or pork tenderloin.

Ingredients

  • 1 cup uncooked quinoa
  • 2 teaspoons olive oil, divided
  • 3/4 cup chopped onion
  • 3/4 cup finely diced carrot (about 2)
  • 1 garlic clove, minced
  • 2 cups organic vegetable broth (such as Swanson Certified Organic)
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground cinnamon
  • 1 1/2 cups finely diced unpeeled Granny Smith apple (about 1)
  • 3 tablespoons slivered almonds, toasted
  • 1/8 teaspoon freshly ground black pepper

Nutrition Information

  • calories 258
  • caloriesfromfat 26 %
  • fat 7.4 g
  • satfat 0.8 g
  • monofat 3.9 g
  • polyfat 1.9 g
  • protein 7.4 g
  • carbohydrate 42.4 g
  • fiber 5.1 g
  • cholesterol 0.0 mg
  • iron 4.5 mg
  • sodium 464 mg
  • calcium 60 mg

How to Make It

  1. Place quinoa in a fine sieve; place sieve in a large bowl. Cover quinoa with water. Using your hands, rub grains together for 30 seconds; rinse and drain. Repeat procedure twice. Drain well.

  2. Heat 1 teaspoon oil in saucepan over medium-high heat. Add onion, carrot, and garlic to pan; sauté 5 minutes or until onion is tender and carrot begins to brown. Stir in broth, quinoa, salt, and cinnamon; bring to a boil. Cover, reduce heat, and simmer 20 minutes or until liquid is absorbed. Remove from heat. Fluff with a fork; keep warm.

  3. Heat remaining 1 teaspoon oil in a nonstick skillet over medium-high heat. Add apple to pan; sauté 7 minutes or until apple begins to brown. Add apple, almonds, and pepper to quinoa, tossing to combine. Serve warm.