Quinoa 365 (22 page)

1 cup (250 mL) shredded aged cheddar cheese

1/3 cup (80 mL) sliced black olives

Light sour cream (optional)

Combine all the ingredients for the taco seasoning in a small bowl. Set aside.

Bring the water and quinoa to a boil in a small saucepan. Reduce to a simmer, cover and cook for 10 minutes. Turn the heat off and leave the covered saucepan on the burner for an additional 4 minutes. Remove the lid and fluff with a fork. Set aside.

Preheat the oven to 350°F (180°C). Grease a 9- × 13-inch (3.5 L) casserole dish and spread the zucchini and red and green peppers in the bottom. Sprinkle with 1 tsp (5 mL) of the taco seasoning.

Combine the beans, cooked quinoa, green onion and 1 Tbsp (15 mL) of taco seasoning and mix well. A small amount of taco seasoning will be left over, but it is not required for the recipe. Place the bean-quinoa mixture over the vegetables in the baking dish. Spread a layer of salsa on top of the quinoa mixture, then top with the cheese and black olives. Bake on the center oven rack for 25 to 30 minutes, until the cheese has melted and the casserole is hot throughout. Serve immediately and top with sour cream (if using).

Cheesy Spinach
and
Quinoa Stuffed Pasta

Occasionally we all like to treat ourselves to comfort food. This is a feel-good kind of meal with boosted nutrition from the quinoa and spinach.
Serves 5–7.

1/3 cup (80 mL) quinoa

2/3 cup (160 mL) water

One 12 oz (355 g) box jumbo pasta shells

2 large eggs

1½ cups (375 mL) shredded part-skim mozzarella cheese

1 cup (250 mL) ricotta cheese

¾ cup (185 mL) freshly grated Parmesan cheese

One 10 oz (300 g) package chopped frozen spinach, thawed and squeezed almost dry

¼ tsp (1 mL) salt

Pinch ground black pepper

3 cups (750 mL) tomato sauce (your choice)

Bring the quinoa and water to a boil in a medium saucepan. Cover, reduce to a simmer and cook for 10 minutes. Turn the heat off and leave the covered saucepan on the burner for another 6 minutes. Fluff with a fork and allow the quinoa to cool.

Preheat the oven to 350°F (180°C). Cook the pasta shells according to the directions on the box.

Beat the eggs. Add the quinoa with the mozzarella, ricotta, Parmesan, spinach, salt and pepper.

Spread the tomato sauce with the back of a spoon over the bottom of a 9- × 13-inch (3.5 L) casserole dish. Fill each pasta shell with about 2 to 3 Tbsp (30 to 45 mL) of the cheese mixture and place in the casserole dish, beginning at one corner of the dish. (A few shells may be left over.) Cover with foil and bake on the center oven rack for 20 minutes. Remove the foil and bake for an additional 10 minutes, until the pasta is slightly golden and the sauce is bubbling.

Chicken Sprout Salad Wrap

The crunch of quinoa sprouts gives a different take on the usual chicken salad wrap. Use brown rice tortillas for a gluten-free version.
Serves 4.

2 cups (500 mL) diced, cooked chicken or turkey

½ cup (125 mL) dried cranberries

½ cup (125 mL) toasted slivered almonds

¼ cup (60 mL) finely diced celery

½ cup (125 mL)
quinoa sprouts

3 Tbsp (45 mL) thinly sliced green onion

½ cup (125 mL) plain yogurt

½ cup (125 mL) low-fat mayonnaise

¼ tsp (1 mL) salt

Pinch ground black pepper

4 large soft whole wheat tortillas (10 inches/ 25 cm) or 8 small (8 inches/20 cm)

¼ cup (60 mL) shredded cheddar cheese (optional)

Combine the chicken, cranberries, almonds, celery, sprouts and green onion in a large bowl. Add the yogurt, mayonnaise, salt and pepper. Stir until thoroughly mixed. Place about 1 cup (250 mL) of the filling on each large wrap or ½ cup (125 mL) on the small wraps. Sprinkle the cheddar cheese on top, if using. Fold and serve.

Supreme Turkey Sprout Sandwich

Treat yourself to a hearty homemade deli sandwich, fully loaded with roasted red pepper, quinoa sprouts, onion, turkey and havarti. To make this gluten-free, use gluten-free bread. Prefer the vegetarian option? Leave out the turkey and this sandwich is still fabulous.
Serves 1.

2 slices whole wheat (or gluten-free) bread

2 tsp (10 mL) light mayonnaise

2 Tbsp (30 mL)
quinoa sprouts

2 slices turkey

1 slice havarti cheese

1 slice roasted red pepper

2 slices red onion

1 tsp (5 mL) Dijon mustard

Spread 1 piece of the bread with mayonnaise and sprinkle the quinoa sprouts evenly on top. Add the turkey slices, havarti, roasted red pepper and red onion. Spread the Dijon on the other piece of bread and place on top of the sandwich.

Cucumber Gouda Sprout Sandwich

Add your favorite soup to create a meal with this crisp, refreshing sandwich.
Serves 1.

2 Tbsp (30 mL) light cream cheese, softened

1 tsp (5 mL) chopped fresh dill (or

¼ tsp/1 mL dried)

2 slices rye, whole wheat or gluten-free bread

4 slices cucumber

2 Tbsp (30 mL)
quinoa sprouts

½ tsp (2 mL) balsamic vinegar

2 rings sliced red onion

1 slice Gouda cheese

Combine the cream cheese and dill and spread on each slice of bread. Place the cucumber on 1 side. Toss the quinoa sprouts in the balsamic vinegar and place on top of the cucumber. Add the red onion and top with the Gouda cheese and the remaining slice of bread.

Egg Salad Sandwich

A good, solid high-protein sandwich that makes a fine light meal. Aside from the vibrant colors, the wow factor in this sandwich is the living quinoa sprouts.
Serves 1.

1 large hard-boiled egg (shelled)

1 Tbsp (15 mL) light mayonnaise

2 tsp (10 mL) thinly sliced green onion

2 tsp (10 mL) minced fresh or roasted red pepper

Salt and ground black pepper to taste

2 slices pumpernickel, whole wheat or gluten-free bread

2–3 Tbsp (30–45 mL)
quinoa sprouts

Mash the egg in a shallow bowl with a fork. Mix in the mayonnaise, onion and red pepper. Slice the sandwich diagonally and serve. Season with salt and pepper. Spread the filling over 1 slice of bread. Sprinkle with the quinoa sprouts and top with the second slice of bread.

Tuna Basil Sprout Sandwich

The basil pesto, roasted red pepper and quinoa sprouts raise this tuna salad up several notches.
Serves 2.

One 6 oz (170 g) can flaked or chunk light tuna in water, drained

3 Tbsp (45 mL) light mayonnaise

1½ tsp (7.5 mL) basil pesto

1 Tbsp (15 mL) thinly sliced green onion

4 slices bread (your choice)

¼ cup (60 mL)
quinoa sprouts

2 slices roasted red pepper (optional)

Place the tuna, mayonnaise, pesto and green onion in a small bowl and mix thoroughly. Spread half the mixture evenly on a slice of bread. Top with half the quinoa sprouts. Add 1 slice of roasted red pepper (if using) and top with another slice of bread. Repeat with the remaining ingredients to make a second sandwich. Serve immediately.