Quinoa Taco Salad
Quinoa Taco Salad
I continue to experiment with quinoa [pronounced KEEN-wä], a staple pseudo-grain for the natives in the South American Andes. Yesterday evening I served this tasty quinoa taco casserole. I was told it was a “keeper” so I decided to share the recipe here.
Let me outline some of the nutritional highlights of this remarkable pseudo-grain.
✦a high protein content (12%-20%]
✦a balanced set of essential amino acids, high in cystine, lysine, and methionine [as a grain, an unusually complete protein source]
✦a good source of iron, calcium, phosphorus, magnesium, B vitamins, vitamin E
✦a good source of dietary fiber
✦relatively high in fat [essential for health and healing processes]
✦gluten-free and easy to digest
Incidentally, quinoa is highly prized by the indigenous people as a gruel for mothers due to its being a powerful stimulant of milk production. I think this would be a great grain to eat after childbirth; beside helping to establish an ample milk supply, quinoa is high in the protein, fat, and minerals essential to a vibrant recovery.
Regardless, quinoa offers health benefits to everyone, including growing children, vegetarians, athletes... and you!
Quinoa Taco Casserole
1 cup quinoa, cooked
1 T. extra-virgin olive oil
1 red onion, chopped
3 cloves garlic, minced
1 1/2 t. cumin
1/2 t. oregano
1 to 2 t. chili powder
dash cayenne pepper
half each of red, green, and yellow bell peppers
15 oz. black beans, cooked and drained
3/4 C. diced tomatoes
2 limes
salt and pepper to taste
6 to 8 ounces of baby spinach
1 bunch fresh cilantro
1/3 cup of cheddar cheese or feta cheese
1 avocado, diced
Prepare all of your ingredients: cook the quinoa, chop the vegetables, and measure the spices.
Heat olive oil in a sauté pan over medium-high heat. Add onion and sauté for 3 to 5 minutes, until translucent and tender. Add garlic, cumin, oregano, chili powder, cayenne, and peppers.; sauté an additional 2 minutes. Remove from heat.
Sir in the black beans, tomatoes, and the juice of one lime. Stir in quinoa. Season to taste with salt and pepper. Chill.
Roughly cut baby spinach into strips. (We served whole leaves.) Remove about one cup of cilantro leaves from the bunch; rinse, pat dry, and toss them with the spinach. Divide greens evenly among four salad plates. Top each plate with a serving of the quinoa salad. Sprinkle crumbled feta cheese and avocado; garnish with slices of lime and nasturtium blooms.
Serve with a refreshing iced tea and tortilla chips.
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MRS. JUNCO said...
We’ve been eating quinoa around here like Cubans eat rice! We are hooked! This recipe looks great! I will try it out. Bt why do you soak it for so long? I think if you soak it, you don’t need to cook it. You can go raw! If cooking, just rinse it.
Sunday, April 11, 2010 12:01 PM
HANDMAIDEN said...
Ha! That’s a lot of quinoa! ;-)
Soaking the quinoa at least eight hours neutralizes the antinutrients which prevent our bodies from assimilating the nutrients. The cookbook I am using does say that you can eat sprouts lightly steamed, which neutralizes the irritating substances which keep animals from eating young shoots. I’ll have to try it out.
Tuesday, April 13, 2010 08:57 AM
MRS. JUNCO said...
I haven’t read that, but I probably haven’t researched it like you. I cook it for about 10-12 minutes.
Tuesday, May 11, 2010 05:22 PM
STEPHANIE said...
Oh, that sound delicious, and it look beautiful too! I have only tried quinoa in a fried rice type of dish before, but I’m looking forward to experimenting more. I’ll have to try this recipe.=)
Tuesday, May 11, 2010 06:30 PM
Friday, April 9, 2010