Hearty Quinoa with Sautéed Apples and Almonds

recipe
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.

Yield:

4 servings (serving size: 1 cup)

Recipe from

Cooking Light

Nutritional 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

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

Preparation

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.

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.

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.

Note:

Jaime Harder, MA, RD,

October 2007
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