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Walnut Rosemary Quinoa
Quinoa grains range in color from ivory to pinks, brown to reds, or almost black depending on the variety. Cooked quinoa is excellent in hot casseroles and soups, stews, in stir-fries, or cold in salads and is often substituted for rice.
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Ingredients
- 1 tablespoon sesame oil
- 1 small onion
- 1 1/2 cups quinoa, rinsed in boiling water and drained
- 1 small red capsicum, diced
- 3 cups water
- 1 tablespoon Tamari soy sauce (or to taste)
- 1 teaspoon fresh rosemary or 1/2 teaspoon dried
- 1 cup fresh or frozen peas, thawed if frozen
- 1/2 cup walnuts, chopped
Preparation
Preheat oven to 180C. Heat oil in a medium saucepan; add onion and quinoa. Saute over medium heat, stirring constantly for about 3 minutes. Add red capsicum and saute an additional 2 minutes. Add water, soy sauce, rosemary and peas (if using fresh peas). Bring to a boil and cover; simmer 15 minutes or until water is absorbed. Meanwhile, roast walnuts in 180C oven for 5 to 10 minutes. When quinoa is cooked, turn off heat and mix in walnuts and frozen peas (if using frozen peas). Let sit an additional 10 minutes and serve.
Nutritional Information
The quinoa seed is high in protein, calcium and iron, a relatively good source of vitamin E and several of the B vitamins. It contains an almost perfect balance of all eight essential amino acids needed for tissue development in humans. It is exceptionally high in lysine, cystine and methionine-amino acids typically low in other grains.
Notes/Tips/References
Quinoa (pronounced Keen-wah) is an ancient food that is only now becoming known in modern cuisine. It has been cultivated in South American Andes since at least 3,000 BC and has been a staple food of millions of native inhabitants. The ancient Incas called quinoa the 'mother grain' and revered it as sacred.