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Quinoa with Sweet Potatoe & Dried Fruit
dylan <3
i_neliah
Every once in a while I'll post recipes. Easy, delicious and healthy recipes. Stay tuned!

Quinoa
I love quinoa. It's healthy and delicious. You can use it hot, cold, in salads and as a full dish. The really good thing about it is how filling it is, you only need a small portion to feel full.

(from Wikipedia)
"Quinoa (pronounced ˈkinoʊə/ KEE-no-uh) is a species of goosefoot (Chenopodium) grown as a crop primarily for its edible seeds."

Nutritional value
"In contemporary times, this crop has become highly appreciated for its nutritional value, as its protein content is very high (12%–18%), making it a healthy choice for vegetarians and vegans. Unlike wheat or rice (which are low in lysine), quinoa contains a balanced set of essential amino acids for humans, making it an unusually complete protein source. It is a good source of dietary fiber and phosphorus and is high in magnesium and iron. Quinoa is gluten-free and considered easy to digest." According to nutrition values on the back of the package I used, 100g of quinoa = 150 cal. But it can vary, depends on the brand you're using.

You can get it at most groceries stores nowdays, it's usually in the pasta section, but you can find it sometimes in the 'health food' part of the supermarket.




Quinoa with Sweet Potatoe & Dried Fruit

Photobucket

This is a recipe for about 5-6 servings, if not more.
You'll need:
a pot, a reasonably small one like in the picture.
1 cup of quinoa (about 170 g)
canola oil
1 onion - chopped!
1 medium sized sweet potato - peeled & chopped into cubes!
3-4 dried dates - chopped!
3-4 dried apricots - chopped!
a handful of raisins
any other type of dry fruit - figs, cranberries, etc...
just a bit of salt

How to:
First it's really good if you'll need to wash and filter the quinoa grains an hour or so before cooking, it will save cooking time, but if you don't it's still al right.
1. lightly fry the chopped onion using 1-1.5 spoons of canola oil, just until the onion turns transparent.
2. add the quinoa, don't worry if the portion seems too small, quinoa is very deceiving that way!
3. Stir for a minute and add the sweet potato cubes.
4. Stir, stir and stir some more :) Make sure you do it from the bottom so that the quinoa doesn't stick.
5. Add the dried fruit and stir away for a couple of minutes. Add a sprinkle of salt.
6. Add about 1.5-2 cups of water (the water line should be about a cm above the whole dish) and let it boil, when it does lower the fire.
7. Cover the pot and let the magic work, stir every once in a while, it should be cooked about 20-30 minutes.

The grains should be soft by now, if they aren't you can add a bit more hot water. In the end you can add a spoon of honey or silan (date honey), walnuts, almonds - pretty much everything that strikes your fancy :)
I like to eat about half a cup of quinoa with a lovely green salad as a side dish. The quinoa should be served hot, but it can be stored and reheated of course :)

Bon appatite!

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