Recipe

Yummy Quinoa Lunch

quinoa salad, lunch, recipe, grain salad,

Kids Recipe Challenge winning recipe: 1st Place!

Matis and Natalie, from Toronto, share with us their favourite lunch. They say, “It’s fun and easy to make, very yummy and healthy. It’s also a great opportunity to try something new”.

Preparation Time: 5 minutes

Cooking Time: 20 minutes

Makes: 2 cups (500 mL)

Serving Size: 1 cup (250 mL)

Tips

  1. Look for quinoa in the organic, grains or bulk section of the grocery store. You can also find it in health food stores.
  2. Look for soybeans (edamame) in the freezer section of the grocery store. It may be with regular frozen vegetables or in the organic section of the grocery store. Edamame should be cooked according to the package instructions before adding to a dish.
  3. Substitute canned chickpeas, kidney beans or lentils for the edamame. Drain and rinse well before using to remove excess sodium.

Ingredients

Quinoa

1/2 cup (125 mL) 

Olive oil

1 Tbsp (15 mL)

Cloves garlic, minced

2

Sodium reduced vegetable broth

1 cup (250 mL) 

Frozen shelled edamame (soybeans)

1 cup (250 mL)  

Carrot, shredded

1

Freshly grated Parmesan cheese (optional)

 2 Tbsp (25 mL)  

Directions

  1. Place quinoa in fine meshed sieve and rinse under water for about 30 seconds; set aside.
  2. In a nonstick skillet, heat oil over medium heat. Add garlic and stir for 30 seconds.
  3. Add quinoa and cook, stirring for 2 minutes to toast the grains. Remove from heat and slowly pour in broth. Slowly and carefully, stir to combine and return to heat.
  4. Add the edamame and carrot and bring to a gentle simmer.
  5. Reduce heat to medium low. Cook, stirring occasionally for about 15 minutes or until liquid is absorbed and quinoa is tender.

Nutrition Information per serving (1 cup/250 mL): 

Calories: 304 kcal

Protein: 12 g

Fat: 12 g

Carbohydrate: 38 g

Sodium: 406 mg

 

 


Last Update – August 1, 2017

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