Tuesday, June 16, 2009

Craving carbs? Crave QUINOA

Here is one of my new favorite recipes featuring quinoa, pronouced (KEEN- WAH)
Quinoa is an amino acid-rich (protein) seed that has a fluffy, creamy, slightly crunchy texture and a somewhat nutty flavor when cooked. Quinoa is available in your local health food stores throughout the year.
Tunisian Vegetable Ragout with Quinoa

Traditionally a stew like this would be served over couscous, but quinoa works perfectly.
1 medium eggplant, cut into 1/2- to 1-inch cubes
1 large onion, halved and sliced
4 cloves garlic, minced
2 teaspoons ground cumin
1 1/2 teaspoons smoked paprika
1/2 teaspoon turmeric
1/4 teaspoon allspice
1 cinnamon stick
1 -2 teaspoons harissa or chili sauce (to taste)
1/2 teaspoon salt (or to taste)
2 medium zucchini, quartered lengthwise and sliced into 1/4-inch pieces
1 15-ounce can diced tomatoes
1 15-ounce can chickpeas, canned
1/4 cup raisins
1/4 cup vegetable broth
8 cherry tomatoes, halved (or 1 large tomato, coarsely chopped)
1 cup quinoa, well rinsed
2 cups vegetable broth, fatfree
1 clove garlic, minced
Cover a large plate with unbleached coffee filters. Toss the eggplant in a bowl with a little salt, and arrange it on top of the filters. Microwave for about 8 minutes, while proceeding with the rest of the recipe. (Note: You can skip this step and sauté the eggplant along with the onion. Allow additional cooking time as needed to fully cook eggplant.)
Sauté the onion in a large non-stick pot until it begins to brown, adding a little water if necessary to prevent sticking. Add the garlic, and cook for another minute. Add all spices, including cinnamon stick, and stir for another minute. Add the zucchini, canned tomatoes, chickpeas, raisins, and vegetable broth and bring to a boil. Reduce heat and add the eggplant and cherry tomatoes. Cover and cook on low while quinoa is cooking.
Heat a medium-sized nonstick pot. Add the rinsed quinoa, and cook, stirring, for a few minutes until the quinoa is fairly dry. Add the vegetable broth and garlic, bring to a boil, reduce heat, and cover. Cook until quinoa absorbs all of the water, about 15 minutes. (If quinoa is tender and doesn’t seem to absorb all the water, remove the cover and turn up the heat for a few minutes.)
Remove cinnamon stick. Spread a bed of quinoa on each plate and top with ragout.
Makes 6 servings. Per serving: 278 Calories (kcal); 3g Total Fat; (10% calories from fat); 10g Protein; 56g Carbohydrate; 0g Cholesterol; 412mg Sodium; 11g Fiber.

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