Superfood Platter

Superfood Platter IMAGE Image by: Superfood Platter IMAGE Author: Canadian Living

Quinoa—everyone's favourite superfood—and beans are two pantry staples that pair up to make a fantastic meat alternative any night of the week. Kale is full of vitamin K, which promotes bone health, and vision-sharpening vitamin A. Serve this as a main dish for four or as a side dish for six.

  • Portion size 4 servings
  • Credits : Canadian Living Magazine: March 2014

Ingredients

  • 1 cup quinoa rinsed and drained
  • 2 teaspoons olive oil
  • 1 small onion finely chopped
  • 3 cloves garlic minced
  • 2 teaspoons each ground coriander and ground cumin
  • 1 pkg cremini mushrooms sliced
  • 6 cups thinly sliced stemmed kale
  • 1 sweet red pepper diced
  • 1 cup rinsed drained canned chickpeas
  • 1/2 cup organic vegetable broth (such as Campbell's)
  • 1/4 teaspoon each salt and pepper
  • 1 tablespoon lemon juice
  • 2 tablespoons sliced almonds toasted

Method

In saucepan, bring 2 cups water to boil. Add quinoa; cover, reduce heat and simmer until no liquid remains and quinoa is tender, about 15 minutes. Remove from heat; let stand, covered, for 5 minutes. Fluff with fork. Transfer to platter; keep warm.

Meanwhile, in large skillet, heat oil over medium heat; cook onion, garlic, coriander and cumin, stirring, until onion is softened, about 4 minutes. Add mushrooms; cook, stirring, until softened, about 4 minutes.

Add kale, red pepper, chickpeas, broth, salt and pepper; cook, stirring, just until kale is wilted and red pepper is tender-crisp, about 4 minutes. Stir in lemon juice.

Spoon over quinoa; sprinkle with almonds.

Nutritional facts per serving: about

  • Fibre 11 g
  • Sodium 396 mg
  • Sugars 9 g
  • Protein 14 g
  • Calories 337.0
  • Total fat 8 g
  • Cholesterol 0 mg
  • Saturated fat 1 g
  • Total carbohydrate 57 g

%RDI

  • Iron 40.0
  • Fibre 0.0
  • Folate 55.0
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 20.0
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 148.0
  • Vitamin C 260.0
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
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Superfood Platter

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