Health

Healthy Recipes: Ginger edamame quinoa

Get fibre, protein, vitamin C, calcium, and iron, all in one recipe!

Quinoa is definitely one of the foods of the moment right now, and for good reason. This seed is a complete protein — meaning it provides all the amino acids humans need to consume — as well as a source of protein and fibre. It’s also tasty and quick-cooking, and it fits well into a variety of dishes — a quality showcased by the Canadian book Quinoa 365: The Everyday Superfood. The book contains a variety of recipes using quinoa, both with meat and vegetarian and for every meal of the day, as well as basic instructions for cooking the seed.

Get the essentials of fiber, protein, calcium, vitamin C and iron in this amazingly complete entrée loaded with superfoods like quinoa, broccoli, garlic and shrimp.

Ingredients:
1 cup (250 mL) quinoa
2 cups (500 mL) water
2 Tbsp (30 mL) vegetable oil
2 Tbsp (30 mL) water
2 cups (500 mL) broccoli florets
1 cup (250 mL) chopped red bell pepper (about 1 pepper)
½ tsp (2 mL) minced fresh garlic
½ tsp (2 mL) ground ginger (or
1 tsp/5 mL grated fresh ginger)
2 cups (500 mL) cooked diced chicken, beef, pork or whole shrimp, or diced tofu
1 cup (250 mL) cooked black beans
1 cup (250 mL) edamame beans, shelled and steamed
3 Tbsp (45 mL) soy sauce or gluten-free tamari

Directions:
1. Bring the quinoa and the 2 cups (500 mL) of water to a boil in a medium saucepan. Cover, reduce to a simmer and cook for 10 minutes.

2. Turn the heat off and leave the covered saucepan on the burner for another 6 minutes. Fluff with a fork and set aside.

3. Heat a large wok or saucepan on medium heat. Add the oil, the 2 Tbsp (30 mL) of water and the broccoli. Cover and cook the mixture for 4 minutes.

4. Add the red pepper, garlic and ginger, replace the cover and cook for an additional 3 minutes, until the broccoli and peppers are tender yet crisp.

5. Add the chicken, black beans, edamame and soy sauce. Stir in the quinoa and continue to heat until it is heated throughout.

6. Serve immediately. Refrigerate any leftovers for up to 2 days.

Used with permission from Quinoa 365 by Patricia Green and Carolyn Hemming, published by Whitecap.