Food for Thought: Mediterranean Quinoa Salad

I have been discussing some alternate diets with some folks in our local running group on our Facebook page.  One gentleman asked for some quinoa recipes.  I offered up my Black Bean and Tomato recipe and it reminded me that I had wanted to post this one.

So, today I bring you Mediterranean Quinoa Salad.  (sorry folks, no pictures for this one)

2 cups water                                           1/2 c chopped kalamata olives
2 cubes chicken bouillon                  1/2 c crumbled feta cheese
1 clove garlic, smashed                       1/4 c chopped fresh parsley
1 c uncooked quinoa                            1/4 c chopped fresh chives
                                                                       1/2 tsp salt
2 large cooked chicken breasts      2/3 c fresh lemon juice
1 large red onion, diced                      1 Tbsp balsamic vinegar
1 large green pepper, diced               1/4 c olive oil

Hope's Note:  If you're being vegetarian conscious, you can sub 1 can rinsed beans, I like the red ones with this, instead of chicken.  And you might want to find a substitute for the bouillon, or omit it all together.
Hope's Note:  I use 3! cloves of garlic.     

1.  Bring the water, bouillon cubes and garlic to a boil in a saucepan.  Stir in the quinoa, reduce heat to medium-low, cover and simmer until the quinoa is tender and the water has been absorbed; about 15 to 20 minutes.  Discard the garlic cloves and scrape the quinoa into a large bowl.

2.  Gently stir in the chicken (or beans!), onion, bell pepper, olives, feta cheese, parsley, chives and salt into the quinoa.  Drizzle with the lemon juice, balsamic vinegar and olive oil.  Stir until evenly mixed.

3.  Serve warm or refrigerate and serve cold.

Hope's Note:  I use this brand of pre-washed quinoa.  It's easier and faster(!) than trying to prep it yourself.  It's pretty common in stores.  I get mine at Wal Mart (cheaper).


Nutrition Information:  based on the inclusion of chicken
Servings: 8
278 Calories, 13.9g fat, 45mg cholesterol, 713mg sodium, 20.1g carbohydrate, 2.4g dietary fiber, 18.4g protein

source:  http://allrecipes.com/recipe/mediterranean-quinoa-salad/detail.aspx

Food for Thought: Black Bean and Tomato Quinoa

You may remember that I threatened to post recipes for somewhat (or what I thought was) healthy foods that mere mortals and those of us that find ourselves culinary challenged (like yours truly) can make without too much difficulty.  Well, it may seem like I forgot, but I've actually been cooking (and taking pictures and cutting my finger) up a storm and have found a few recipes I thought I would share with my friends on the internets.

Today I bring you  Black Bean and Tomato Quinoa



2 tsp grated lime zest, grated peel        2 Tbsp fresh lime juice
1 Tbsp olive oil                                             1 tsp sugar
2 Tbsp butter, melted & cooled            1 cup quinoa
1 can (15 oz) black beans, rinsed and drained
2 medium tomatoes, diced                       4 scallions, chopped
1/4 c chopped fresh cilantro
salt & pepper to taste

1. In a large bowl, whisk lime zest and juice, olive oil, sugar, 1/2 tsp salt, 1/4 tsp pepper and butter.
2. Wash quinoa in cold water, drain and place in a medium pot of boiling water with 1 Tbsp of salt.
3. Cook with pot uncovered until almost tender (about 10 minutes).
4. Drain in sieve, then set sieve in same pot with 1 inch of simmering water, but avoid touching each other.
5. Cover quinoa with a folded kitchen towel, then cover sieve with a lid and steam over medium heat until tender, fluffy, and dry (about 10 minutes).
6. Remove pot from heat and remove lid; let stand, still covered with towel, for 5 minutes.
7. Add quinoa to dressing and toss until dressing is absorbed, then stir in remaining ingredients and salt and pepper to taste.

Hope's Note:  I use pre-washed quinoa, so I just do steps 1, 3 (per package directions) and jump right to step 6 by letting it stand and then 7 and then 8 which is EAT IT!

YUMMO!
Great for lunches.  Eat it warmed or room temp.

Nutritional Info:

Per serving (Hope's Note:  maybe about 1 and 1/4 c ish?)

382 Calories, 12g fat (4g sat), 15mg cholesterol, 446mg sodium, 55g carbohydrate, 10g fiber, 14g protein

source: http://www.epicurious.com/recipes/food/views/Black-Bean-and-Tomato-Quinoa-238939#ixzz1ld7UtGwx