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Yummy Quinoa Lunch

Makes 500 mL (2 cups)

Preparation Time: 5 min
Cooking Time: 20 min

2009 Kids Recipe Challenge winning recipe – 1st place!

Ingredients

½ cup quinoa 125 mL
1 tbsp olive oil 15 mL
2  cloves garlic, minced 2 
1 cup sodium reduced vegetable broth 250 mL
1 cup frozen shelled edamame (soybeans) 250 mL
1  carrot, shredded 1 
2 tbsp freshly grated Parmesan cheese (optional) 25 mL
This is a very easy and yummy lunch. Quinoa is a whole grain that has iron, fibre and protein, just what kids’ need. You can keep it warm in a thermos or enjoy it cold. Either way it has lots of flavour.  Serve with grape tomatoes and a low-fat yogurt for dessert.

Instructions

Step 1
Place quinoa in fine meshed sieve and rinse under water for about 30 seconds; set aside.

Step 2
In a nonstick skillet, heat oil over medium heat. Add garlic and stir for 30 seconds.

Step 3
Add quinoa and cook, stirring for 2 minutes to toast the grains. Remove from heat and slowly pour in broth. Slowly and carefully, stir to combine and return to heat.

Step 4
Add the edamame and carrot and bring to a gentle simmer.

Step 5
Reduce heat to medium low. Cook, stirring occasionally for about 15 minutes or until liquid is absorbed and quinoa is tender.

Tips

Look for quinoa in the organic, healthy or bulk section of the grocery store. You can also find it in health food stores.
 
Look for soybeans (edamame) in the freezer section of the grocery store. It may be with regular frozen vegetables or in the organic section of the grocery store.
 
Substitute canned chickpeas, kidney beans or lentils for the edamame. Drain and rinse well before using to remove excess sodium.

Nutrition & Notes

Nutrition Information
Valeur nutritive
250 mL (1 cup)
% Daily Value
% valeur quotidienne
Amount
Teneur
Calories / Calories 304
Fat / Lipides 12 g
Saturated / saturés
+ Trans / trans
Cholesterol / Cholestérol
Sodium / Sodium 406 mg
Carbohydrates / Glucides 12 g
Fiber / Fibres
Sugars / Sucres
Protein Protéines
Vitamin A / Vitamine A
Vitamin C / Vitamine C
Calcium / Calcium
Iron / Fer
Contributor
Matis and Natalie, from Toronto, share with us their favourite lunch.  They say, “It’s fun and easy to make, very yummy and healthy.  It’s also a great opportunity to try something new”.
Recipe courtesy of EatRight Ontario at www.eatrightontario.ca. 

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