Mediterranean Quinoa

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Mediterranean Quinoa 01-JUN-00 p. 60

6 servings—Egg- & Dairy-free

 

Crisp bell peppers, red onion and rich kalamata olives

add texture and color to this refreshing salad. Other

grains like couscous or bulgur would also work well in

this dish.

 

1/2 cup red wine vinegar

4 tsp. olive oil

2 medium cloves garlic, minced

2 tsp. freshly ground pepper

1/2 tsp. salt

2 medium green bell peppers, chopped

2 medium red bell peppers, chopped

1 cup chopped cucumber

1/2 cup kalamata or other good-quality black olives,

pitted and sliced

1/2 cup chopped red onion

1/2 cup chopped fresh parsley

4 cups cooked quinoa

6 servings/Egg- & Dairy-free

1 1/2 cups uncooked bulgur

3 large scallions

3 Tbs. vegetable oil

1 Tbs. ground cumin

2 tsp. ground coriander

1 tsp. turmeric

1/8 tsp. ground cloves or allspice

1/8 tsp. cayenne pepper, or to taste

15-oz. can chickpeas, rinsed and drained, or 2 cups

cooked chickpeas

2 medium carrots, grated

16-oz. can diced tomatoes, drained

1 Tbs. tamari or reduced-sodium soy sauce, or more to

taste

1.In glass jar with tight-fitting lid, combine

vinegar, oil, garlic, ground pepper and salt. Seal and

shake well.

 

2.In large bowl, combine bell peppers, cucumber,

olives, onion and parsley. Mix well. Add vinegar

mixture and toss to coat. Add quinoa, stir gently but

thoroughly to combine; serve.

 

Per serving: 9o cal.; 2g prot.; 3g total fat (1g sat.

fat); 13g carb.; o chol.; 146mg sod.; 2g fiber

 

Curried Grains with Chickpeas and Vegetables/June

'00/p. 61

 

Not only is this grain dish a quick entree, but it

also makes an excellent filling for stuffed cabbage.

Serve it with plain yogurt for a cooling contrast to

the curry flavor.

 

1. In large saucepan, combine bulgur, pinch of salt

and 3 cups water. Bring to a boil over high heat.

Reduce heat to low and simmer until water is absorbed,

about 15 minutes. Remove from heat and set aside,

covered. Meanwhile, thinly slice scallions, keeping

white and light green parts separate. Set aside.

 

2. In large nonstick skillet, heat oil over medium

heat. Add scallion whites and cook, stirring often, 3

minutes.

 

3. Sprinkle with cumin, coriander, tur-meric, cloves

and cayenne and cook, stirring often, 1 minute. Stir

in chickpeas, carrots and tomatoes and cook, stirring

occasionally, 2 minutes.

 

4. Stir in cooked bulgur, scallion greens and tamari

and mix well. Reduce heat to low and cook, stirring

occasionally, until piping hot, 5 to 10 minutes. Serve

hot.

 

PER serving: 300 CAL; 10 G PROT; 9 TOTAL FAT (1 SAT.

FAT); 48 G CARB.; CHOL; 187 MG SOD.; 10 FIBER

 

 

 

 

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