Thursday, July 08, 2010
Quinoa with black beans
Quinoa (pronounced Keen – wah)
I made this for dinner tonight and it was scarfed down by everyone!!! so tasty and it made it even better to know how good it was for us.
1 teaspoon vegetable oil
1 onion, chopped
3 cloves garlic, peeled and chopped
1 cup uncooked quinoa
1 1/2 cups broth
1 teaspoon ground cumin
1/4 teaspoon cayenne pepper
salt and pepper to taste
1 cup frozen corn kernels (or one can corn)
2 (15 ounce) cans black beans, rinsed and drained
1 can diced tomatoes
Juice of one lime
1/2 cup chopped fresh cilantro
garnish with avocado or FF sour cream
1/2 cup chopped fresh cilantro
first start by soaking Quinoa in water. before you add it to your sauce pan rinse very well and drain.
1. Heat the oil in a medium saucepan over medium heat. Stir in the onion and garlic, and saute until lightly browned.
2. Mix quinoa into the saucepan and cover with broth. Season with cumin, cayenne pepper, salt, and pepper. Add canned tomatoes (drained) Bring the mixture to a boil. Cover, reduce heat, and simmer 20 minutes,
3. Stir frozen corn into the saucepan, and continue to simmer about 5 minutes until heated through. Mix in the black beans and cilantro and lime juice.
If you read this and you are asking what is Quinoa???? read this article. I got from here
For most, quinoa is known as a type of grain, not entirely true though. If you want to get technical, Quinoa is actually a seed; it is referred to as a grain because of its cooking characteristics.
Quinoa has a very delicate flavor and a lovely texture. People have said it is similar to couscous – I disagree. The texture is soft, yet there is slight bite from the spiral tail of the quinoa. Spiral tail? Yes, as quinoa cooks the outer germ around each grain twists to form a white spiral tail. This tail is what gives it a pleasant bite or crunch. The texture combination is why I love quinoa – it is heartier, more nourishing than other grains. And thanks to its recent exposure in cooking magazines and shows, you can easily find quinoa at most supermarkets and at natural foods stores.
Quinoa is high in fiber, calcium and iron, low in fat and is very easy to digest. Compared to other grains, quinoa is the highest in complete protein which makes it an ideal ingredient for vegetarians. Quinoa is so nutritious in fact, that it was used to sustain Incan armies who would march for several days on a simple mixture of quinoa and fat, or “war balls” as they called them. As I stated previously, quinoa is an ancient grain; records show that quinoa has been cultivated in the South American Andes since around 3000 BC. Quinoa has only been grown outside of South America for a relatively short period of time. In the US, most quinoa comes out of Colorado.
So, how do you cook this stuff? I cook my quinoa in a saucepan, a 2:1 ratio of liquid to quinoa. For the liquid, I usually substitute stock for water as the grains absorb so much of the flavor. Rinse your quinoa before cooking to remove any leftover residue. I bring my stock up to a boil, add the quinoa and reduce the heat to the lowest setting and cover. I usually let it sit for about 10-15 minutes until the liquid is absorbed. Then I fluff with a fork and set aside. Don’t worry too much if there is a bit of excess water on the grains – it tends to evaporate as it sits. If you feel compelled, you can always drain in a wire strainer. I suggest reading the instructions on your box as each variety of quinoa cooks differently. Trial and error works best when cooking quinoa.