From: "Judy Karpen"  <karpen@nrlfs1.nrl.navy.mil>
Subject: VEGAN or LACTOVEG: Quinoa recipes for r.f.r.
Organization: Taronga Park BBS
Date: Tue, 22 Dec 92 18:31:30 -0500

As promised to r.f.v., here are some vegan quinoa recipes (if you're lacto,
and don't care about cholesterol etc., you can use butter instead of 
oil as shown). These recipes were published at various times in the 
Washington Post food section, without attribution to a cookbook,so they
are public domain IMHO.   Note that the nutritional information came with
the recipes so I can't vouch for their accuracy. I've only made the Pilaf, 
which was good, but the other recipes seem tasty too.  Please tell me how 
they turn out!
-----------------------------------------
Inscrutable Quinoa Pilaf

3-4 servings

1/2 lb snow peas, trimmed
1 Tbs toasted (Oriental) sesame oil
1 small clove garlic, peeled and minced
1 small onion, peeled and chopped
6 scallions (green onions), thinly sliced --
  keep green and white parts separate
1 Tbs grated/chopped fresh ginger
1 to 3 Tbs soy sauce
1.5 c quinoa, thoroughly rinsed and drained
1 Tbs toasted sesame seeds
1/4 to 1/2 tsp ground Szechuan or black pepper
Additional toasted sesame oil, if desired

Instructions:

In 2-qt saucepan, bring 2.75 c of water to boil. 
Blanch snow peas for 1 minute; remove with slotted
spoon and refresh under cold water. Cut into thin
slivers and set asice.

Reserved 2 c of the cooking water and discard the rest.
Wipe saucepan dry, then heat oil in pan and saute the
onion, garlic, and scallion whites for 2 mins. Add ginger, 
2 c. of reserved water, and 1 Tbs soy sauce; stir well to
scrape up onion stuck to pan (if necessary).

Bring mixture to boil, add quinoa, and reduce heat and
simmer covered for 15 mins. Turn off heat and let stand,
covered, for another 5 mins. Fluff up the quinoa, then stir
in the sliced snow peas, scallion greens, sesame seeds, 
and pepper. Add more soy sauce and sesame oil to taste.
Serve hot or at room temperature.

Per serving: 420 calories, 14 gm protein, 66 gm carbohydrates,
12 gm fat, 1 gm saturated fat, no cholesterol, 339 mg sodium.

JTK's Notes: when I made this recently, no snow peas were available
so I added assorted vegetables (carrots, peas, and zucchini),
chopped as needed and sauteed with the onions (after onions turned
yellow) but before adding water.  Also, I used canola oil for the frying 
but added sesame oil later for taste.  Used more garlic and onion than 
called for above, of course, and added some hot pepper. If you use low-
sodium soy sauce the sodium content will be reduced. I'm not sure
why the fat content is so high, unless quinoa is somewhat fatty, 
since 1/3 of 1 Tbs sesame oil + 1 Tbs sesame seeds shouldn't have 
12 g fat!
---------------------------------------

Lemony Quinoa with Maple-sauteed Apples

(3 c or 3 huge servings)

1 c quinoa, rinsed and drained 
1.75 c apple or pear juice, or water
3 slices lemon
1 Tbs unsalted butter or canola oil
3 medium apples, cored and sliced
1/2 tsp ground cinnamon
2 Tbs maple syrup
pinch sea salt

Combine quinoa, juice or water, and lemon slices in a glass
pie dish and cover. Microwave on full power until the quinoa is
tender, about 12-15 mins. When ready, the quinoa grains will 
have doubled in size and each will have a tiny white curly tail
(the germ of the grain). Discard lemon slices.

Meanwhile, heat a large saute pan on medium-high heat,
put in butter or oil, and saute apples and cinnamon until
the apple slices become soft around the edges (about 2 mins).
Pour in maple syrup and continue cooking for another 30 secs.
Sprinkle on salt and add apple mixture to quinoa. For 
convenience, the apples can be made ahead and stored in
the refrigerator. Serve warm.

per serving: 397 calories, 8 gm protein, 77 gm carbohydrates,
8 gm fat, 3 gm saturated fat, 120 mg cholesterol, 28 mg sodium.

JTK's Notes: Using the cooking directions for the quinoa pilaf,
 this could easily be made on stovetop instead of in microwave. 
Also, the fat content clearly relates to butter; if oil is used, 
there should be no saturated fat or cholesterol, and the fat
content will be less (I think 1 Tbs oil = 9 gm fat). 
----------------------------------------------
Epicurean Events' Tomato Quinoa Salad

(10 servings)

For  the salad:

2 c quinoa, rinsed and drained
4 c water
2 Tbs butter or oil
1 c wild rice, cooked and cooled
2 c roasted poblano chile peppers or
  green chiles, minced
1 red onion, minced
1 c chopped fresh cilantro leaves
4 c zucchini, finely diced

For the dressing:

1 tsp salt
1 c vegetable oil
1/2 tsp white pepper
1/2 c fresh lime juice
10 lettuce leaves, washed
10 ripe tomatoes

For the salad: saute quinoa in butter/oil until it smells
nutty, about 8 to 10 mins. Add 4 c water and cook over
medium heat until the water is absorbed. Remove and let
cool. 

In a bowl, toss the quinoa, cooked wild rice, chile peppers, 
red oion, cilantro, and zucchini together.

For dressing: combine the ingredients well, and toss together
with the quinoa mixture.

For each serving, line a salad plate with a lettuce leaf. Slice
each tomato into 4 thick slices, and fan out onto the lettuce.
Toss the quinoa salad again and place 3/4 c on each plate
at the base of the tomato fan.

per serving: 
salad without dressing -- 162 calories, 5 gm protein, 27 gm 
carbohydrates, 4 gm fat, 1 gm saturated fat, 5 mg cholesterol,
22 mg sodium
dressing per Tbs --- 81 calories, 0 gm protein, 0.4 gm carbohydrates,
9 gm fat, 1 gm saturated fat, no cholesterol, 89 mg sodium

JTK's notes: If I were to make this, I'd probably boil the water
(or stock) before adding it to the quinoa. Also, I'd use  ALOT less 
oil in the dressing --- maybe 1/2 c at most. If you don't like cilantro, 
parsley or some other herb probably would be OK. The "presentation" part 
also can be avoided, if you're lazy like me. The fat content quoted for the 
salad alone seems to include use of butter, so with oil the sat. fat and
cholesterol would go away. Similarly, if you used less oil in the dressing 
and made up the volume with some other liquid, there would be less fat 
calories per Tbs of dressing.

Judy Karpen
karpen@nrlfs1.nrl.navy.mil




Judy Karpen
karpen@nrlfs1.nrl.navy.mil     "he's not dead, he's metaphysically challenged.."
                                 MST3K, "The Magic Sword"

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