Foods Rich In Fiber: Toasted Almond and Citrus Quinoa

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<em>Serves 4</em>
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<p>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.</p>
<p>• 1 cup uncooked quinoa<br />
• 1 1/2 cups cold, fresh water, broth, or stock<br />
• 1/4 teaspoon salt (if unsalted broth is used)<br />
• 2 tablespoons lemon juice<br />
• 1 tablespoon cold-pressed olive oil<br />
• 1/2 teaspoon organic lemon zest<br />
• 1 teaspoon organic orange zest<br />
• 3/4 cup parsley, chopped<br />
• 3 chopped scallions, including green tops<br />
• 1/4 cup toasted, slivered almonds with skin</p>
<p>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.)</p>
<p>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.</p>
<p>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.</p>
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<em>Debbie Whittaker, a frequent contributor to Herbs for Health, demonstrates her healthy cooking style as the “Herb Gourmet” in Denver.</em>
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