Quick Fix: Quinoa Bowl

Linda Gassenheimer | Tribune News Service

I had a light and refreshing salad bowl dinner at a friend’s home and decided to make one at home during these warm days. I used quinoa as the base for a vegetarian meal.

Quinoa is an ancient grain originating in the mountains of Bolivia, Chile and Peru. It’s also considered a complete protein, which means that it contains all nine of the essential amino acids. There are hundreds of different types of quinoas. The most common ones are white, red and black. I used a multi-color one for this dinner. Any type will work.

Quinoa needs to be cooked for about 15 minutes. Start it cooking first while you prepare the other ingredients.

HELPFUL HINTS:

Microwaveable brown rice can be used instead of quinoa. Use 3/4 cup cooked rice per person.

Any type of nuts can be used such as pecans or almonds.

Look for shredded carrots in the supermarket.

COUNTDOWN:

Start quinoa cooking.

Prepare the remaining ingredients and place them in two bowls.

SHOPPING LIST:

To buy: 1 package multi-color quinoa, 1 small bag broken walnuts, 1 container cherry tomatoes, 1 small avocado, 1 bag shredded carrots, 1 bag washed, ready-to-eat spinach, 1 container pitted black olives. 1 bottle reduced-fat salad dressing, 1 bunch parsley (optional garnish).

Quinoa Bowl

Recipe by Linda Gassenheimer

1/2 cup multi-color quinoa

1 cup water

1/2 cup broken walnuts toasted

3 cups fresh ready-to-eat spinach

1 small avocado, seeded peeled and sliced

1 cup cherry tomatoes, cut in half

1 cup shredded carrots

6 black olives

6 tablespoons reduced-fat salad dressing

A few sprigs fresh parsley (optional garnish)

Add quinoa and water to a saucepan. Bring to a rapid boil over high heat. Lower heat to a simmer, stir and cover with a lid. Cook for 15 minutes. The quinoa should be tender but chewy. Meanwhile prepare the remaining ingredients. Toast the walnuts in a toaster oven or under the broiler for about 1 minute. Watch to see that they don’t burn. Divide the spinach in half and place in two large dinner bowls. Cut the avocado in half. Remove the pit and skin. Cut the halves into slices. Divide in half and place on one side of the bowls. Add the walnuts next to the avocado and cherry tomatoes next to the walnuts. Add the carrots in the middle. Add half the olives to each bowl. When the quinoa is cooked, divide in half and place on the side of the bowl next to the tomatoes. Drizzle the dressing over the ingredients. Add a few parsley springs on the side as a garnish, if using.

Yield 2 servings.

Per serving: 563 calories (58 percent from fat), 36.4 g fat (3.3 g saturated, 14.3 g monounsaturated), 3 mg cholesterol, 17.9 g protein, 49.7 g carbohydrates, 13.8 g fiber, 198 mg sodium.

(Linda Gassenheimer is the author of over 30 cookbooks, including her newest, “The 12-Week Diabetes Cookbook.” Listen to Linda on www.WDNA.org and all major podcast sites. Email her at Linda@DinnerInMinutes.com.)

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