Quinoa with Cinnamon and Sultanas
1 tablespoon of olive oil
2 middle size onions
2 cloves garlic (chopped finely)
1 red capsicum chopped into small squares
1.5 teaspoons of cinnamon
1 teaspoon of Hungarian paprika
2 cups of quinoa
3.5 cups water
1 tablespoon of organic soup mix
¼ cup sultanas
¼ cup walnuts chopped roughly
- Fry onions and garlic till transparent.
- Add capsicum for 2 minutes
- Add cinnamon and paprika and fry for another 1 minute. Stir constantly.
- Add quinoa and stir for another minute.
- Add water. Add soup mix
- Bring to the boil and turn down heat
- Add walnuts
- Cook till all water is nearly all absorbed and quinoa firm yet chewable.
- Leave to stand with lid on the pot.
- Salt and pepper as you like it.
These quinoa-stuffed peppers make a nice low-fat meatless entree or
side dish. Quinoa is a wonderful option for those who can’t eat gluten,
plus it makes a nice change from rice or meat-filled peppers. To make
1 cup of cooked quinoa, you’ll need 1/2 cup of quinoa, rinsed, then
cooked in 1 cup of water or broth for extra flavor. Make sure your
broth is gluten free if you are feeding this to someone who has a
I like my peppers to be yielding but still have something of a bite to
them. If you prefer your peppers to be softer still, bake them for 10
minutes or so longer.
Cook Time: 45 minutes
Total Time: 45 minutes
• 2 large red or yellow bell peppers, halved lengthwise, stem intact
• 2 tsp canola oil
• 1 medium onion, finely chopped
• 2 garlic cloves, minced
• 2 medium carrots, diced
• 1 1/2 cups diced cremini mushrooms
• 1 cup cooked quinoa
• 1/2 cup fat-free, low-sodium vegetable broth
• 1 cup chopped baby spinach
• 1/2 cup chopped fresh parsley
Preheat oven to 400 degrees.
Steam or simmer bell peppers in a large pot for 5 minutes until slightly
Heat oil in medium skillet and gently sauté onions, garlic and carrots
on medium-low heat until softened.
Add mushrooms and cook until soft. Stir in cooked quinoa. Add broth,
spinach and parsley and cook for 2 minutes.
Scoop one fourth of the quinoa mixture into each bell pepper half,
Place peppers in a baking dish. Cover the bottom of the dish with 1/2
cup of water. Cover with foil and bake for 30 minutes, until filling is
Quinoa and Edamame Salad
This super-nutritious quinoa and edamame salad is low in saturated
fat. and can be used as a vegetarian main dish salad or as a great side
dish for lean grilled chicken, fish or tofu. It also happens to be gluten
free, though always check the list of ingredients in broths and any
other seasonings you choose to use.
Cook Time: 20 minutes
Total Time: 20 minutes
• 1 cup uncooked quinoa, rinsed
• 2 cups fat-free, low sodium vegetable broth
• 1/2 cup drained roasted red peppers, chopped
• 2 roma tomatoes, seeded and chopped
• 1 small zucchini, halved lengthwise and sliced
• 1 cup frozen edamame, thawed
• Zest of 1 large lemon
• 3 tbsp lemon juice
• 2 tbsp olive oil
• 1/4 cup fresh flat leaf parsley, chopped
Toast uncooked quinoa in a medium skillet for 5 minutes. Transfer
quinoa to a large pot, add vegetable broth and bring to a boil. Cover
and reduce heat, and cook for 15 minutes or until the water is
absorbed and the quinoa is fluffy. Remove from heat and empty into a
Add chopped peppers, tomato, sliced zucchini and thawed edamame.
Whisk lemon zest, lemon juice and olive oil together and pour over
quinoa mixture. Toss well. Sprinkle with parsley.