Easy Healthy Quinoa Recipe: Quinoa and Black Beans

Quinoa and Black BeansThe nutty flavor and fluffy and creamy texture of quinoa makes it a perfect combination for black beans easy healthy recipes. In this simple recipe, black beans is flavored with bell pepper, red onions and broth and combined with cooked quinoa. This can be served as easy appetizers, side dish, salad, light meal, or filling snack. The quinoa should first be cooked before adding to the black beans in this recipe.

To cook quinoa, you should first soak it in water and rinse it to remove any bitter flavor or remaining coating that should have been otherwise removed during the production process. Like rice, quinoa needs a good rinse to get rid of any dirt or sediment. Place the washed and drained quinoa in a saucepan and add water that is twice as much as the amount of quinoa, i.e. for 1/2 cup of quinoa, use a cup water. Bring the mixture to a boil with the lid on. Once the water boils, lower the heat and simmer for 12 to 15 minutes.

There are different kinds of quinoa, which comes in different colors, including white, red, and black. The quickest to cook is the white variety and is also the most widely available. The black variety takes the longest to cook and has a crunchier texture. Red is in the middle of white and black in texture and amount of time it takes to cook. You can also combine all three kinds of quinoa for a varied texture in one dish.

Ingredients: 1 teaspoon canola oil, 1/2 bell pepper, chopped, 2 tablespoons chopped red onion, 1/2 cup canned black beans, rinsed, 2 tablespoons broth, (or water), 1/2 cup hot cooked quinoa

Preparation Instructions: Quinoa and Black Beans2

Heat oil in a small saucepan over medium heat. Add bell pepper and onion and cook until almost tender. Add beans and broth (or water) to the pan. Cook until heated through. Stir in quinoa. The quinoa and black beans is ready in 30 minutes.

This basic dish can be spruced up with some spices and other ingredients. Middle Eastern, Indian and Mediterranean spices and flavors go really well with quinoa and black beans. You can add coriander, cumin, parsley, mint, or paprika to season the dish and give it a bit of a kick. For a salad, dress the quinoa and black beans with lemon and olive oil after cooking.

Source: www.gourmandia.com

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Easy Healthy Quinoa Recipe: Quinoa Tabbouleh

Quinoa TabboulehA classic Middle Eastern salad, Tabbouleh traditionally consists of bulgur, cucumbers, tomatoes, chopped parsley, mint, onion, and garlic and seasoned with olive oil, lemon juice, and salt. Modern variations use couscous instead of bulgur and in this recipe, quinoa is used to replace couscous or bulgur. One of the super food easy healthy recipes loaded with nutrients and rich in protein, quinoa makes a delicious salad that can be served as a vegetarian main course or as a delicious side dish especially suitable for the summer.

You can also make this with leftover quinoa cooled in the fridge, or make easy desserts salad a day ahead, store it in the fridge and serve it nice and chilled. The flavors will infuse together overnight, deepen and mature, and become all the more delicious. The quinoa needs to be cooked and cooled before combining with the other ingredients.

The term is derived from the Levantine Arabic “tabbūle,” which comes from the Arabic word taabil (seasoning). It is known by other names in other regions such as “tambouli” in Cyprus. Tabbouleh is commonly served as a part of a mezze in the Middle East, with Romaine lettuce. It is quite a popular ethnic food in Western countries and is as common as hummus, pita and baba ganoush. There are many versions of tabbouleh particularly by Turks and Armenians, as well as American versions.

Ingredients: 1 cup quinoa, washed and drained, 2 cups water or vegetable broth, Pinch of salt, 3 tablespoon olive oil, ¼ cup lemon juice, ½ teaspoon salt, 1 medium cucumber, peeled and diced, 1 large carrot, peeled and grated, 3 medium red tomatoes, diced, ¼ cup green onions, diced, 1 cup fresh parsley, chopped

Quinoa Tabbouleh2Preparation Instructions: 

In a large saucepan, boil 2 cups water then add quinoa and a pinch of salt. Cover saucepan and cook quinoa over low heat around 15 minutes. When grain is cooked or until water is absorbed, gently mix cooked quinoa and let cool to room temperature. In a large salad bowl, combine olive oil, lemon juice, salt, cucumber, carrot, tomatoes, green onions and parsley. Then add in cooled quinoa. Toss lightly and serve.

Originating from the mountains of Lebanon and Syria, tabbouleh has become one of the most popular salads in the Middle East. Bulgur, the basic ingredient used for making tabbouleh, is made from a variety of wheat. Because quinoa has properties of wheat and is prepared like a grain even though it is technically a seed, it makes an excellent substitute to bulgur. Quinoa is gluten-free and is an ideal choice for those in a low-carbohydrate diet as well as those who cannot eat gluten or are allergic to gluten.

Source: www.gourmandia.com

Easy Healthy Quinoa Recipe: Spiced Quinoa

Spiced QuinoaQuinoa is sautéed in olive oil with garlic and onion and seasoned with curry powder, salt, cumin, black pepper, and cinnamon, cooked in chicken stock and combined with garbanzo beans, pine nuts and raisins in scrumptious  easy healthy recipes for spiced quinoa. You can serve this as easy appetizers in lieu of salad or as a side dish to meats, fish, or vegetables. This is especially yummy with barbecues, roasts, or grilled meats and is a perfect match to baked turkey or grilled chicken during thanksgiving or the holidays.

A great substitute to rice or couscous, quinoa is high in protein and is perfect for those who are in a low-carbohydrate diet. It is also a favorite choice among vegetarians and vegans because it supplies adequate amount of protein and amino acids that the body needs to function well. Spiced quinoa goes well with a wide array of dishes and cuisines especially Mexican, Mediterranean, Middle Eastern, Moroccan, Spanish and Indian food.

There are many ways you can play around with this recipe depending on what you are serving with it, what is available in your kitchen, and your personal taste. You can use fresh or dried herbs like coriander or cilantro, basil, mint, parsley, oregano, or thyme as well as other kinds of spices like paprika, cayenne, chili powder, or red pepper flakes.

Ingredients: 1 tablespoon olive oil, 1 clove garlic, chopped, 1 onion, chopped, ¾ cup quinoa, washed and drained well, 1 teaspoon curry powder, Pinch of salt, 1 teaspoon cumin, ½ teaspoon black pepper, ¼ teaspoon cinnamon, 1 ½ cups chicken stock, 1 can garbanzo beans, rinsed and drained, ½ cup pine nuts, toasted, ½ cup raisins (optional)

Preparation Instructions: Spiced Quinoa2

Heat saucepan to medium heat, put olive oil, onion and garlic and cook until onion becomes tender or translucent for about 5 minutes. When onion is cooked, stir in quinoa, cumin, curry powder, pepper and cinnamon and chicken stock. Season with salt only if needed. Bring to a boil and lower heat to medium low. Cover saucepan and continue cooking for 20 minutes or until quinoa softens. Once quinoa is cooked, pour in drained garbanzo beans and pine nuts. If desired, stir in raisins. Serve warm or cold.

You can also play around with different kinds of nuts or dried fruits depending on what is available in your pantry. Walnuts, pecans, almonds, or cashews work just as well as pine nuts. You can also use dried cranberries instead of raisins, or add cherry tomatoes or sun-dried tomatoes for a sweet and tangy bite. Varying the ingredients will give the dish more texture and flavors that make it all the more exciting. Sprinkle feta cheese, crumbled goat’s cheese or Parmesan cheese for a creamier and richer dish.

Source: www.gourmandia.com

Easy Healthy Quinoa Recipe: Quinoa Pudding

Quinoa PuddingIf you love rice pudding, then you will surely adore quinoa pudding easy healthy recipes, which is a more nutritious alternative to rice. Quinoa is also packed with nutrients and rich in protein so it is perfect for those who are in a low-carbohydrate diet. Preparing quinoa is very similar to preparing rice and making quinoa pudding is as easy as making rice pudding. The flavor of quinoa is like brown rice, a bit nutty, but with a texture like oatmeal, soft and fluffy. This makes it perfect for making pudding.

In easy appetizers recipe, quinoa pudding is flavored with milk, brown sugar, ripe bananas, butter, salt and vanilla extract. You need a blender or food processor to mix the ingredients (except the cooked quinoa) together until smooth. The mixture is then combined with the cooked quinoa.

Quinoa pudding makes a delicious and healthy breakfast. You can also serve this for dessert or snack. Once you get the basics down, you can experiment with different kinds of pudding. You can adjust the consistency of the pudding according to your taste, increasing or decreasing the liquid depending on how moist or creamy you want to the pudding to be. You can also make chocolate pudding with quinoa and add chocolate sauce or cocoa powder to the mix.

Ingredients: ¾ cup quinoa, rinsed and drained, 1 ½ cups water, 2 cups milk, ¼ cup brown sugar, 2 medium ripe bananas, Salt to taste, ½ teaspoon butter, ½ teaspoon vanilla extract

Preparation Instructions: Quinoa Pudding2

In a saucepan, combine water and cleaned quinoa. Boil over high heat, stirring occasionally. Once boiling, reduce heat to medium low, cover saucepan and continue simmering about 15 minutes. Remove from heat and set aside. Combine together the milk, brown sugar, bananas and salt, blend using a blender or a food processor until smooth. Then pour in milk mixture in the saucepan with quinoa.  Put saucepan back over medium heat. Continue cooking, 5-15 minutes or until mixture thickens and becomes creamy, stirring occasionally. When done, remove from heat, blend in butter and vanilla extract. Serve warm.

You can top the quinoa pudding with fresh fruits like strawberries, blueberries, or kiwis for a more complete breakfast that will keep you full and energized throughout the day. You don’t need an oven to make this recipe. All you need is a pot and stove to cook the quinoa in and a food processor or blender to combine the other ingredients. If you don’t have a blender or food processor, you can mash the ingredients manually using a masher, fork or beater. You can use honey instead of sugar to make it easier to blend together.

Source: www.gourmandia.com

Easy Healthy Recipe: Cabbage Gratin with Polenta

Cabbage Gratin with PolentaRed cabbage and onions are boiled in milk and layered in a baking dish with grated potatoes, grated apples, and prepared polenta and topped off with sharp grated cheese. The whole is baked in the oven until it obtains a golden crust. This creamy and tasty easy healthy recipes dish makes a terrific side dish to pork, lamb, beef, chicken or fish and can also be served as a main dish. This recipe suggests the use of prepared polenta, which can be bought at Italian groceries or specialty stores. This makes it more convenient than making polenta from scratch, which can take quite some time to do. Of course, you can also make polenta from scratch if you have time. It is basically cooked cornmeal seasoned with salt and has a consistency similar to porridge.

The sharp taste of red cabbage is mellowed when cooked in milk and result in a nice pinkish color. Apples give the dish a tangy biter with a hint of sweetness and tartness, while the potatoes add a delectable texture. The sharp cheese forms a thin crust on top of the gratin, for a nice golden color and pleasant flavor that complements the milky cabbage inside. The polenta rounds off the whole easy desserts dish, serving as a base for the cabbage gratin. Over all, this makes quite a filling dish that can be served on its own for lunch or for dinner.

Ingredients: 1 head red cabbage, chopped, 1 onion, diced, 1 1/2 C milk, 1 potato, peeled and grated, 1 apple, grated, 2 C prepared polenta (available at grocery stores and specialty shops), 3 C sharp cheese, grated (old cheddar recommended)

Preparation Instructions: Cabbage Gratin with Polenta2

Core and chop the cabbage. Dice the onion. Boil the cabbage for five minutes, then drain off the water. Return cabbage to pot, add the onion and a little butter or cooking oil. Sautee the cabbage and onion, then add the milk. Boil the cabbage and onion in the milk for ten minutes, on high heat, stirring to prevent sticking. Remove cabbage from heat once the liquid is significantly reduced, and set aside. Lightly oil a baking dish. Add prepared polenta to the oiled dish by the spoonful. Top with grated apple and grated potato. Pour cabbage mixture over everything. Top with shredded cheese. Bake at 350 for about 30 minutes. Remove from oven. Serve hot as a side dish or a light main course, and enjoy.

If you can’t find prepared polenta, you can easily make one at home with just cornmeal, salt and water. Use a thick saucepan, preferably copper for best results. Boil water and add some salt to taste. The ratio of water to cornmeal is about 4:1. You can also use chicken, veal or fish stock to cook the polenta and give it a deeper flavor. In this case, you no longer need to add salt. When boiling, pour the cornmeal gently like a stream and stir with a wooden spoon. Reduce the heat and simmer for about 45 minutes or until porridge in consistency, stirring occasionally.

Source: www.gourmandia.com

Easy Healthy Soup Recipe: Austrian Cabbage Soup

Austrian Cabbage SoupA very simple recipe for cabbage soup adapted from The Encyclopedia of World Cookery by Elizabeth Campbell, Austrian cabbage soup easy appetizers consists of very few and simple ingredients available in most pantries. In easy healthy recipes, cabbage is shredded and sautéed in bacon drippings and then simmered in chicken or beef stock and thickened with all-purpose flour to make a scrumptious and comforting soup. The dish is seasoned minimally with salt and pepper to allow the natural flavor of the cabbage to stand out. Use fresh cabbage in season for a truly flavorful dish.

When selecting cabbage for use in this recipe, choose those that are firm and compact. The leaves should be bright colored, crispy in texture and look fresh. Avoid cabbage with leaves that are browning or have damage and markings. The head should contain only a few loose outer leaves and should feel heavy for its size. In general, the darker the green of the leaves are, the more flavor and nutrition the cabbage has. Do not buy precut or shredded cabbage. Once cut, the cabbage begins to lose nutrients, particularly vitamin C even if it is tightly sealed and carefully packed.

Before cooking the cabbage, you need to wash and clean it well, take off the hard parts and shred them for making the soup. Use a stainless steel knife for cutting the cabbage; carbon steel knife will cause the cut edges of the cabbage to turn black. Remove any wilted or discolored outer leaves and rinse the cabbage head under cold running water. Drain the cabbage using a colander. With a sharp knife, cut the cabbage lengthwise in half and then into quarters or wedges. Cut the hard or coarse parts from each of the wedges and then slice the cabbage into shreds.

Ingredients: 1 large cabbage, stalk removed, then shredded, 2 tablespoons all-purpose flour, 2 tablespoons bacon drippings, 4 cups chicken or beef stock, Salt, Freshly ground pepper

Preparation Instructions: Austrian Cabbage Soup2

Warm the bacon drippings in a large skillet. Add the cabbage and sauté until golden. Add the flour and stir occasionally until cabbage is lightly browned. Add the stock and season with salt and pepper. Simmer gently for 1 hour.

To garnish the cabbage soup, you can add a dollop of melted butter or sour cream. You can also sprinkle bacon bits for an even more savory soup. Complementary herbs for cabbage include tarragon, nutmeg, dill weed, and thyme. Serve with some sausages, frankfurters, and toasted bread.

Source: www.gourmandia.com

Easy Healthy Recipe: Partridges and Cabbage

Partridges and CabbageWhen it comes to cooking a delicious partridge, keep it simple. Two of the best ingredients to combine with the delicate and tender flesh of the wild bird healthy recipes are soft and subtly sweet cabbages and notoriously pungent juniper berries. Serve this dish as an alluring alternative to roasted chicken at your next dinner party. The native grey varieties are small birds that can be served whole, one for each person. Full of robust flavor and fantastic aroma, they are ridiculously affordable easy healthy recipes too.

If you want a milder tasting partridge, choose the red-legged variety, which is a larger bird and can feed two. Partridge require less cooking time than chicken so it’s quite easy to prepare. You can serve partridge on or off the bone, and use the bones for making stock to cook the cabbage. The wild bird could use the extra fat to help retain and add moisture to its meat, which is leaner than chicken, thus this recipe calls for a generous amount of butter. Cream is also added near the end of the recipe to counterbalance the gamey taste and make the dish taste absolutely ambrosial.

Ingredients: 1 medium head cabbage (shredded), 4 tablespoons butter, 2 partridges, Sea salt, Pepper (freshly ground), ¼ teaspoon paprika, Juniper berries, 1 ¼ cup whipping cream

Preparation Instructions:

Partridges and Cabbage2Fill a large pot with water and add a little salt. Bring to a boil. Toss the cabbage in the water and cook for 10 minutes. Drain. In a large, heavy skillet, melt the butter. Add the partridges and brown them on every side. Add the cabbage to the skillet. Season with salt and pepper. Add the paprika and half a handful of juniper berries. Cover and cook for 20 minutes. Stir in the cream. Salt and pepper to taste. Cover and cook for 10 minutes. Serve warm.

You will know when the partridge is cooked by piercing it with a fork; if the fork slides down the flesh all the way to the bone (or all the way through, if it is deboned) with ease, it’s done properly. Take care not to overcook the partridge as it dries out quickly. Before cooking, wash the partridge thoroughly with cold water and pat it dry with a paper towel. Used primarily to flavor wild game, juniper berries have a tart flavor that cuts down on some of the gaminess of wild birds, boar, buffalo, and venison. The main ingredient in making gin, juniper berries add a piney flavor and pungent aroma to this exotic dish.

Source: www.gourmandia.com