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Sweet Quinoa Surprise

Makes 8 cups or 2 L. Enough for eight 1 cup (250 mL) servings

Preparation Time: 15 min
Cooking Time: 15 min

2012 Kids Recipe Challenge winning recipe: 3rd Place!

Ingredients

1 cup quinoa, rinsed 250 mL
2 cups no salt added chicken broth 500 mL
1 can (19 oz) can chickpeas, drained and rinsed 540 mL
1  yellow or red bell pepper, diced 1 
half English cucumber, diced half
½ cup crumbled light feta cheese 125 mL
¼ cup dried cranberries 60 mL
2 tbsp balsamic or red wine vinegar 30 mL
4 tsp extra virgin olive or canola oil 20 mL
Quinoa is appearing more often on family tables and it’s an easy way to include extra protein in children’s diets. By adding colourful vegetables and chickpeas, this lunch can be made by kids and enjoyed by all! 

Instructions

Step 1
In saucepan, bring quinoa and broth to a boil. Reduce heat to a gentle simmer; cover and cook for about 15 minutes or until broth is absorbed and quinoa is tender. Let stand covered for 5 minutes.

Step 2
Meanwhile, in a large bowl, combine chickpeas, pepper, cucumber, feta and cranberries.

Step 3
Fluff quinoa with fork and add to bowl. Drizzle with vinegar and oil and toss well to combine.

Tips

Dish can be made up to 2 days ahead and stored covered in the refrigerator.

Nutrition & Notes

Nutrition Information
Valeur nutritive
per 1 cup
% Daily Value
% valeur quotidienne
Amount
Teneur
Calories / Calories 215
Fat / Lipides 5.8 g
Saturated / saturés
+ Trans / trans
Cholesterol / Cholestérol
Sodium / Sodium 261 mg
Carbohydrates / Glucides 33.3 g
Fiber / Fibres 4.4 g
Sugars / Sucres
Protein Protéines 8.5 g
Vitamin A / Vitamine A
Vitamin C / Vitamine C
Calcium / Calcium
Iron / Fer
Contributor
Paloma from Toronto, thinks kids will like this recipe because it is healthy and it gets kids to be more adventurous with food.
Recipe courtesy of EatRight Ontario at www.eatrightontario.ca. 

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