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
- 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
MethodIn 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
- Iron 40.0
- Folate 55.0
- Calcium 20.0
- Vitamin A 148.0
- Vitamin C 260.0