Thursday, March 14, 2013

Broccoli Cashew Quinoa

Last night I tried a recipe from Green Smoothie Girl's book 12 Steps to Whole Foods.  I'm looking for more meatless dinners that my family will actually eat.  I think I found one here.  Only one kid refused to try it! :)

Broccoli Cashew Quinoa

1 TB coconut oil
2 cloves garlic, pressed
1 small red onion, finely diced
1/4 cup sun-dried tomatoes chopped*
2 cups vegetable broth
1 TB white wine vinegar (I used red because I didn't have white)
1 TB agave
2 TB fresh lemon juice
1 Cup quinoa, rinsed well (soak for a few minutes, then drain with a fine strainer).
1/2 tsp sea salt
6 Cups broccoli, cut into small pieces
freshly ground black pepper
1 Cup cashew pieces, toasted in oven

Heat coconut oil over medium heat and saute onion and garlic for 3 minutes. Add sun-dried tomatoes, vegetable stock, vinegar, agave, and lemon juice. Bring to boil. Stir in quinoa and salt, then put broccoli on top. Reduce heat and simmer, covered for 20-25 minutes. Remove from heat when broccoli is tender. Add the ground pepper and cashews and toss.

*The one change I would make to this recipe is the sun-dried tomatoes.  I would use 1/4 cup. Original recipe called for 1/2 cup.  The sun-dried tomato taste was a little too strong for me.  The kids picked them out and asked why there were raisins in the dinner. So next time, I'm doing 1/4 cup and chopping them much smaller.  I think you still need them, just not so much.

About Quinoa
Quinoa (pronounced KEEN-wah) is an interesting food. It acts like a grain in most ways, although it is not technically a grain, it's a seed.  (the plant is not from the grass family). It is a traditional food in parts of South America, and in the past decade or so has become more common in North America as well. It has a mild, slightly nutty flavor.

Quinoa is often touted as being high in protein, although this is not true in the way most people think of a high-protein food. The amount of protein in quinoa is similar to other grains.  The difference is that quinoa contains more of the amino acid lysine than other grains. This makes them more "complete" -- that is, the body can get all of the essential amino acids it needs from quinoa in similar proportions to what is required.  

Nutrients in
Quinoa
42.50 g (42.50 grams)
Nutrient%Daily Value

manganese43%

tryptophan21.8%

magnesium20.9%

folate19.5%

phosphorus19.4%

Calories (156)8%