| Quinoa Pilaf |
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| If you are not familiar with Quinoa (pronounced Keen Wah), you are in for a special treat! Quinoa has an interesting history. It is one of the three staple foods of the Inca along with corn and potatoes. It is high in protein, calcium and iron. In fact, Quinoa contains more protein than any other grain - an average of 16.2 percent compared to 7.5 percent for rice, 9.9 percent for millet and 14 percent for wheat! In fact, some varieties of Quinoa are more than 20 percent protein. Even more importantly, Quinoa's protein is of an unusually high quality. It is a complete protein with an essential amino acid balance close to the ideal.
Ingredients: 4 cups chicken broth (ok to substitute water or vegetable broth) 2 cups quinoa 2 tablespoons olive oil 1 onion chopped 1 cup dried apricots, diced 1 cup currants (okay to substitute dried cranberries) 1/2 cup toasted pine nuts 1 cup fresh parsley, chopped 1 cup fresh mint, chopped 1 lemon 1. Rinse quinoa with several rinses of cold water 2. Boil broth 3. Add quinoa and return to a boil 4. Reduce heat, cover and simmer about 20 minutes until quinoa absorbs liquid 5. Remove from heat 6. Meanwhile, heat oil in a frying pan 7. Add onions and saute until soft 8. Toast pine nuts in small skillet while onions are cooking 9. Combine onions and pine nuts with quinoa 10. Stir in apricots, currants, parsley, and mint 11. Grate in lemon peel and squeeze lemon juice to taste 12. Taste - may need some salt and pepper Makes 10 servings |
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