Recipe: Quinoa with Vegetables

QUINOA WITH VEGETABLES

Quinoa (pronounced KEEN-wa) is the seed of an annual herb grown in South America that's used like a grain. A staple in the ancient Inca diet, it's available today in many supermarkets and natural food stores. Always rinse quinoa well before cooking to get rid of a bitter substance which coats the seeds.

1 cup uncooked quinoa
2 cups water
2 tsp. olive oil
1 cup chopped onion
1 cup chopped red and/or green bell pepper
1 large clove garlic, minced
1 (10 oz.) package frozen mixed vegetables*
1/4 tsp salt or to taste
1/8 tsp ground black pepper or to taste
1 Tbsp. chopped cilantro

Rinse quinoa in a strainer under running water and drain. Place the quinoa and 2 cups water in a 2-quart sauce pan; bring to a boil. Reduce heat and simmer, stirring occasionally, until quinoa is translucent (about 10 minutes). Let stand 10 minutes. Drain, if necessary.

Meanwhile, heat oil over medium heat in a large skillet. Add onion and peppers and cook, stirring often, until crisp tender (about 4 minutes).

Add garlic and cook, stirring, for 30 seconds.

Add mixed vegetables, salt and pepper; cook, stirring, until vegetables are tender-crisp, about 5 minutes.

Add cilantro and cooked quinoa; heat through.

*Frozen mixed vegetables are a convenient, time-saving addition to this recipe. You can also substitute any combination of saut ed vegetables such as zucchini, carrots, and celery. For a more traditional dish, substitute 1 1/2 cups cooked black beans and corn.

Servings: 6
Per serving: 165 calories and 3 grams fat per serving. Good source of fiber, vitamin C, beta-carotene, vitamin E, iron, magnesium, potassium and folate

Source: The American Institute for Cancer Research