Let's roll our sleeves for a quick and yummy lunch or dinner. No matter what time you pick to treat yourself to this extraordinary wealth of tastes.
Why it is Good
• This meal is Gluten Free.
• Quinoa is a great source of protein, calcium, iron. It contains almost perfect balance of all 8 Essential amino acids (“essential”= humans cannot synthesize it in the body) needed for tissue development.
• Quinoa is high in lysine & cystine amino acids which are the building blocks of protein.
• Approximately 4 oz/day of quinoa (~1/2 cup) will provide a child’s protein needs for one day.
• Quinoa is rich in potassium, Vitamins A & C.
All You Need
1 Tbsp. sesame oil
1 small onion
1-1/2 cups quinoa, rinsed in boiling water and drained
1 small red bell pepper, diced
3 cups water
1 Tbsp. soy light soy sauce
1 tsp. fresh rosemary (or dried)
1 cup fresh or frozen peas
1/2 cup walnuts, chopped
Preheat oven to 350F (to roast walnuts)
Heat oil in a medium saucepan.
Add onions and quinoaa.
Saute over medium heat, stirring constantly for about 3 mins.
Add red bell pepper and saute an additional 2 mins.
Add water, soy sauce, rosemary and peas (if using fresh peas.)
Bring to a boil and cover; simmer 15 mins or until water is absorbed.
Meanwhile, roast walnuts in 350 oven for 5-10 mins.
When quinoa is cooked, turn off heat and mix in walnuts and frozen peas (if using frozen peas.)
Let sit for a few minutes and serve.
NB: Please allow yourself to play with a variety of ingredients and add your favorites to this dish! You even could substitute Quinoa with barley if you wished.
To your brighter skin! To a happier you!
VP Programs Development, ScaleDown for Life
VP Education, GoZonkers Inc.
Curb Your Appetite – Stop Your Cravings
©2010 Laura Gontchar. All Rights Reserved.