This recipe yields six servings and per serving, you will get 16g of protein, 39g of carbohydrates and 8g of fat of which only 1g is saturated. That gives a total calorie count of about 300 calories. This is massive.
All you need is:
A half cup of diced carrot
A half cup diced green onion
A quarter cup of diced celery
A quarter cup of diced green pepper
A quarter cup of diced red pepper
Six cups of cooked quinoa
A quarter cup of olive oil
Two cloves of crushed garlic
A cup of roasted sliced almonds
A quarter teaspoon of oregano
And salt to taste
The first step is to cook the quinoa.
How to cook quinoa
The only negative attached to quinoa is that it contains a waxy coating, called saponin which has a bitter taste. It is extremely un-tasty, so you have to rinse the quinoa for at least 3 hours to wash this waxy coating away.
Quinoa is easy to prepare. It takes only 15 minutes to cook a family portion of this wonder food.
Firstly, boil two cups of water for one cup of quinoa. Close the pot, lower the temperature and let it simmer for 12 to 15 minutes. Let the quinoa absorb all of the water. You will see the germ separating from the seed. The cooked germ looks like a tiny wormy curl (look at the picture above). Remove it from the heat and let it stand for about 3 minutes to become fully fluffy.
The second step is to roast the almonds
How to Roast Almonds
Roasting brings out the flavor of almonds, and develops their sweetness. It is safe to roast them at a low temperature of about 160-170 degree Fahrenheit. At higher temperatures than this, research clearly shows that damage occurs to their delicate fats. 15-20 minutes will do the trick.
First place nuts on a cookie sheet in a single layer. To enhance the roasted flavor, I lightly mist them with soy sauce from a spray bottle.
The third step is to sauté the chopped vegetables in the olive oil until they have a lovely glazy look to them. Add the vegetables with the oil to the quinoa. Add the roasted almonds and a little salt to taste and mix the ingredients well.
This dish is already nutritiously well balanced and can be eaten on its own, but if you really need to add more protein, serve it alongside fish or chicken.
Any vegetable can be used in this pilaf, so do not stick with what I have done today. Be creative.