Edamame and Quinoa

The next time you’re having a fall or winter dinner party and one of your guests is a vegetarian serve this main course as part of your dinner menu. TIP: don’t be surprised when everyone wants to try it, and then asks for the recipe.

 

Quinoa and edamame contribute to the nutrient density of this vegetarian main course

Quinoa and edamame contribute to the nutrient density of this vegetarian main course

¼ cup (60 mL) red or white quinoa, rinsed and drained

½ cup (125 mL) water

1 tbsp (30 mL) canola oil

1 – 227 g package of mini white mushrooms or 3 cups (750 mL) thinly sliced

4 large cloves garlic, minced

1 onion, diced

2 medium carrots, scrubbed well, diced

1 tbsp (15 mL) dried thyme leaves

1 tsp (5 mL) dried rosemary

¼ tsp (1 mL) cracked black pepper

½ cup (125 mL) vegetable broth, divided

1 ¼ cup (310 mL) frozen shelled Edamame, I use MacKellar Farms

4 oz (125 g) or approx. ½ cup (125 mL) goat cheese, I used Woolwich

 

  1. Place quinoa in a small pot, add water, and bring to boil, cover and cook over medium/low heat for 15-18 minutes. The quinoa is done when the grains are translucent and all of the water has been absorbed. Fluff with fork, remove from heat and let stand covered for 5-10 minutes.
  2. Meanwhile heat a large skillet over medium heat. Add oil and mushrooms. Let mushrooms sit and brown for approx. 3-5 minutes before stirring. Let brown for 3-5 more minutes. (see sidebar)
  3. Add onions and garlic and lightly sauté until lightly browned, approx. 3-5 minutes.
  4. Add carrots, thyme, rosemary, and cracked pepper. Stir well. Add ¼ cup (60 mL) broth, cover, and cook for 3-5 minutes, stirring occasionally.
  5. Add frozen Edamame and stir until they turn a bright green.
  6. Stir in cooked quinoa. Crumble the goat cheese in and gently mix. Add the rest of the broth (1/4 cup/60 mL) Stir in, cover, and reduce heat to low. Cook for 3-5 minutes or until the cheese has melted and the Edamame are cooked through.

 Nutrient breakdown per one serving:

243 calories, 9 mg cholesterol, 11 g total fat, 4 g saturated fat, 5 g fibre, 162 mg sodium, 23 g carbs, 7 g sugars, 12 g protein

An excellent soucre of Vitamin A

Recipe from: The Vegetarians Complete Quinoa Cookbook (Whitecap 2012)
Recipe created by: Mairlyn Smith PHEc

 

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