I love quinoa for a lot of reasons but most importantly because it takes less than 15 minutes to cook and is filled with precious nutrients that most of us don’t seem to get enough of. For instance, research shows that nearly 70% of Americans eat less than the recommended daily allowance for magnesium. One cup of cooked quinoa provides about 1/3 of your recommended daily intake for this important mineral which is vital for bone health, a strong immune system, and helpful in the treatment of high blood pressure and prevention of headaches or migraines.
This dish also provides a healthy dose of vitamin K, vitamin A, vitamin C, iron, and phytonutrients. Along with a favorable mix of heart-healthy fats, fiber, and protein to control your appetite and keep you satisfied. The inclusion of healthy fats in a meal also enhances the body’s absorption of antioxidants and other beneficial nutrients.
Roasted Veggie & Feta Quinoa
Makes 4 servings
2 red bell peppers, chopped
1 red onion, chopped
2 cloves garlic, minced
1 tablespoon olive oil
sea salt and pepper, to taste
1 cup dry quinoa
2 cups water
4 cups chopped kale
1 lemon, juiced
1 (15 ounce) can chickpeas, rinsed and drained, or 1.5 cups cooked chickpeas
1/4 cup crumbled feta cheese
1/4 cup chopped olives (green or black)
Preheat oven to 425 degrees F. Toss the bell peppers, onion, and garlic with olive oil, salt and pepper. Spread onto a baking sheet and roast for 30 minutes, turning once, until lightly browned.
Meanwhile, rinse dry quinoa under water to remove any powdery residue. Add quinoa and water to a saucepan and bring to a boil. Reduce heat to a simmer and cover for 12-15 minutes, until liquid is absorbed and quinoa forms little white spiral “tails.”
Lightly steam kale for 3-5 minutes, either covered in a steamer or saute pan filled with a thin layer of water. Toss steamed kale with cooked quinoa, roasted vegetables, lemon juice, chickpeas, feta, and olives. Season with additional lemon juice, salt, or pepper and serve.
Recipe Note: Substitute 1.5 cups chickpeas for 6 ounces cooked chicken or shrimp, if desired.
Nutrition facts per serving: 355 calories, 11 g total fat, 278 mg sodium, 54 g total carbohydrates, 7 g sugar, 10 g fiber, 15 g protein