People who aren’t crazy about the texture of whole grains may delight in quinoa. Its tiny round grains have a slight toothsomeness that my teenage daughter describes as “vegetable caviar.” Quinoa has a bland but pleasant flavor that is enhanced by the addition of flavorful broth or other ingredients. One half-cup serving contains 3.5 g of fiber.
• 1 cup uncooked quinoa
• 1 1/2 cups cold, fresh water, broth, or stock
• 1/4 teaspoon salt (if unsalted broth is used)
• 2 tablespoons lemon juice
• 1 tablespoon cold-pressed olive oil
• 1/2 teaspoon organic lemon zest
• 1 teaspoon organic orange zest
• 3/4 cup parsley, chopped
• 3 chopped scallions, including green tops
• 1/4 cup toasted, slivered almonds with skin
1. Rinse the quinoa in cold water until it’s no longer sudsy. Drain well through a strainer. (Depending on whether you buy your quinoa packaged or in bulk, it may have been pre-rinsed, but it’s best to rinse anyway, because unless the bitter saponin that coats the grain has been thoroughly removed, your recipe will be ruined.)
2. In a 1-quart pan, bring the water to a boil. Stir in the quinoa and salt. Reduce the heat to low/medium; cover and cook for 15 minutes. Remove the lid and quickly boil off any remaining liquid. Scrape the grain into a serving dish.
3. In a small bowl, whisk together the lemon juice, oil,and zests and stir in the remaining ingredients. Add the mixture to the cooled quinoa, stir, and serve chilled or at room temperature.
Debbie Whittaker, a frequent contributor to Herbs for Health, demonstrates her healthy cooking style as the “Herb Gourmet” in Denver.
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Foods Rich In Fiber