Main Meals

 

 

Quinoa and lentil pilaf 

Print Friendly 

Description:
Canada's Food Guide recommends that you make half of your grain servings whole grain. The Incas, who first cultivated quinoa in the Andes, called quinoa (pronounced keenwa) the mother of all grains. The Guide also suggests that you eat legumes such as lentils often.

Quinoa is actually a seed from a plant that is related to Spinach and Chard. You can eat the leaves as well as the seeds.
Quinoa is a complete protein. It is full of good nutrients and vitamins. This means that while you are eating quinoa you are ensuring that your body is getting good quantities of the right minerals to keep you healthy while you are on a reduced diet. It makes an excellent breakfast because the carbohydrates in Quinoa are slow releasing you do not get a rush of energy like with other foods but instead gives energy all morning.


Ingredients:
1 tbsp (15 mL) olive oil
1/2 cup (125 mL) onion, diced
1 cup (250 mL) celery, diced
1 tsp (5 mL) curry powder, optional
1/2 tsp (2 mL) ground cumin
1/2 cup (125 mL) canned lentils, rinsed
1/2 cup (125 mL) quinoa
1/2 cup (125 mL) water
1/2 cup (125 mL) sodium-reduced vegetable stock
1 tbsp (15 mL) lemon zest
1 tbsp (15 mL) lemon juice
1/4 cup (50 mL) red pepper, finely diced
pepper to taste


Directions:
In a medium sauce pan, heat oil over medium heat. Add onions, celery and curry powder and cook 10 minutes or until vegetables are tender.
Using a strainer, rinse quinoa under cold water and drain well. Add cumin, quinoa and lentils to the vegetables and stir for 1 minute.
Add water, stock, lemon rind and lemon juice and bring to a boil.
Cover and reduce heat to low and simmer for 15 to 20 minutes. Or until liquid is absorbed. Stir in red pepper.
Season with pepper and serve.


Servings: 4


Nutrient Information:
per serving (1/2 cup/125 mL) Calories: 237 Protein: 9 g Fat: 6 g Saturated fat: 1 g Dietary cholesterol: 0 mg Carbohydrate: 38 g Dietary fibre: 5 g Sodium: 139 mg Potassium: 563 mg Developed by Nadine Day, RD. The Heart and Stroke Foundation.


Notes: This can be a main meal as quinoa is a whole protien and serve it with a mixed green salad or have it as a side dish instead of rice or potatoes.


Special Diet: Gluten Free, Vegetarian, Low Sodium, High Protein, High Fibre, Diabetic - Low Carb


Category: Main Meals

Submitted By: OK In Health



Previous 2 3 4 5 6 7 8 9 10 11 Next
Connect with Us
facebook    twitter

AEP Angel On Line Course


Wellness Tip
Give Barley a Try
Looking for a whole grain to add variety to your dinner plate? Willing to try a new flavor? Consider barley. According to our registered dietitian, one half cup (cooked) provides significant amounts of several nutrients, including folate, iron, zinc, protein, and fiber. You can also use barley in soups, stuffed peppers, pilaf, and hot or cold salads. It is readily available at most supermarkets.


Penny Hodgson - Certified Holistic Practitioner - Chiron's Way Consulting


Wellness Directory
Penticton Integrative HealthCare
Specialty: Acupuncture & Chinese Medicine
Providing skilled, compassionate natural medical care since 1996 using acupuncture, herbal medicine, and low-level laser, I have successfully treated conditions from bed wetting to breast cancer.
View Details


Float Body and Mind Wellness in Penticton


Event
Body and Soul and Spirit Kelowna Expo 2018
Date: Sep 7, 2018
Location: Kelowna & Central Okanagan
Body and Soul and Spirit Kelowna Expo 2018
View Details


Celtic Healings Intuitive Readings with Maria O'Farrell Carr


Article
Spring Cleansing and Detoxifying
Detoxifying medicine is an ancient concept that appears as part of many healthcare systems around the world. As a treatment detoxifying and cleansing your system is more important today than ever before.
Full Article


Float Body and Mind Wellness in Penticton


Recipe
BRUSSELS SPROUTS GRATIN (Gluten Free / 3 points)
Category: Side Dishes
Description: Brussels Sprouts Gratin are the perfect Holiday side dish! The brussels sprouts are roasted until crisp, then topped with a light cheese sauce made with Gruyere and Parmesan, and baked until brown and bubbling. If you are as obsessed with brussels sprouts as I am, you’ll love these.
This recipe can be made the night before and heated on the day.
Brussels sprouts are available year round; however, they are at their best from autumn through early spring when they are at the peak of their growing season.
Plant phytonutrients found in Brussels sprouts enhance the activity of the body's natural defense systems to protect against disease, including cancer.
Full Recipe


Kelowna Wellness Fair - November 2018