Have you every tried Qunioa? Pronounced Keen-wah, this super healthy seed is available in most stores in the health food section.
Although it’s a seed, it acts more like a grain, and is a great wheat-free alternative to cous cous. You can also use it is a rice alternative – egg fried quinoa is a favourite of mine. You could also make it with rice milk as a kind of breakfast porridge.
Quinoa is actually considered to be a complete protein as it contains all eight essential amino acids. It’s also high in calcium, iron and a good source of Vitamin E.
Oh, and it tastes great!
Just do make sure that you rince it well before cooking to get rid of the bitter coating on the seeds.
Here’s a quick and easy quinoa salad recipe you could serve with meat of fish for dinner, or eat on it’s own for a light lunch.
While it uses a ‘cup’ size, don’t worry about this. The key is to use the same measuring ‘cup’ for the quinoa and the water. The size doesn’t matter too much.
If I’m cooking for two people I tend to use an espresso cup, for four a tea cup.
Quinoa Black Bean Mango Salad
1 cup uncooked quinoa
1 ripe mango
1 x 400g can black beans, rinsed
2-3 spring onions, chopped
Juice of 1 lemon
Olive oil
Salt and pepper to taste
Place quinoa in a sieve and rinse well under cool water. Place quinoa in a medium saucepan with 2 cups of water. Bring to a boil. Add a bit of salt. Reduce to a simmer, cover, and cook until water is absorbed. Remove from heat and let stand for 5 minutes before fluffing. Cool slightly.
Toss slightly cooled quinoa with mango, black beans, spring onions, lemon juice, and salt and pepper to taste. Serve.
This salad lasts 3 days in the refrigerator.
