Many people are familiar with the ancient grain quinoa—it’s often touted as one of the healthiest grains because it is rich in protein and fiber. Rightfully so, it takes a prominent place in this chapter from the start of the meal to the end: appetizer to dessert. But there’s more to ancient grains than just quinoa. Kaniwa, freekeh and wheat berries are three other examples of seldom-used but versatile, nutritious and delicious options. I hope that once you start stocking these goodies in your pantry, you experiment with them in conjunction with, or instead of, other grains and starches with which you may be more familiar. Farro is another one of my favorites, and it can easily be treated like rice and cooked using similar techniques. If you’re looking for a risotto-like recipe that doesn’t include rice, look no further than my Toasted Wheat Berries with White Beans, Burst Tomatoes and Parmesan or my Marsala Mushroom Farro Risotto, two insanely delicious meals.
Falafel is a traditional Middle Eastern specialty that’s made from mashed chickpeas. There is no shortage of amazing falafel in New York City, from brick-and-mortar restaurants to food trucks. Traditionally, falafel is almost always fried, but my version is baked yet still mimics many of the flavors of the falafels you’re accustomed to enjoying. And, this version comes packed with good-for-you quinoa, which helps bind and bulk the falafel. I like to serve these alone with a dip, or over crisp salad greens with olives, feta cheese, onions, lemon tahini dressing and a little hot sauce to keep things interesting.
SERVES 4
½ cup (85 g) quinoa
1 cup (240 ml) water
1 small onion, roughly chopped
2 cloves garlic
1 can (15 oz [420 g]) chickpeas, rinsed and drained
½ cup (34 g) chopped kale
¼ cup (15 g) chopped parsley
2 tbsp (30 ml) lemon juice
2 tbsp (30 g) tahini paste
2 eggs, beaten
1 tsp ground cumin
¾ tsp salt
2 tbsp (30 ml) olive oil, plus more as needed
In a small pot, bring the quinoa and water to a boil, then reduce the heat to low, cover and cook until the grain is soft but not mushy, 10 to 15 minutes. Set aside.
In a food processor or blender, pulse the onion, garlic and chickpeas until roughly chopped, and place in a bowl.
Add the kale and parsley to the food processor or blender, pulse to finely chop, and add to the chickpea mixture. Add the cooked quinoa, lemon juice, tahini paste, beaten eggs, cumin and salt to the chickpea mixture, stir to blend and refrigerate.
Preheat the oven to 425°F (220°C).
Once the oven comes to temperature, heat the olive oil in a large cast-iron skillet or oven-safe pan. Form the falafel by using an ice cream scoop and gently place each falafel in the hot oil. Cook on each side for 2 minutes, then brush the tops of each falafel with extra olive oil and place the entire skillet in the oven to bake for 18 to 20 minutes, or until the falafel are golden brown and crispy.
Serve the warm falafel over a salad, in a pita or on a bun.
TIP: This recipe is gluten free—perfect for dinner party guests who avoid wheat!
This salad bursts with spring flavors. These ingredients are especially in season during the spring, but are also available year-round. I almost always prefer bright and acidic flavors, which is why you might notice a different ratio of lemon juice to olive oil here. Especially against a simple backdrop such as quinoa, it works especially well. I love the different flavors, colors and textures of this dish.
SERVES 4
DRESSING
2 tbsp (30 ml) olive oil
3 tbsp (45 ml) lemon juice
¼ tsp salt
SALAD
¾ cup (128 g) quinoa
1½ cups (360 ml) water
1 tbsp (15 ml) olive oil
2 medium zucchini, thinly sliced into rounds
1 cup (144 g) peas
½ cup (63 g) shelled walnuts
Salt to taste
¼ cup (15 g) julienned mint
To make the dressing: Combine all of the ingredients and set aside.
To make the salad: In a small pot, bring the quinoa and water to a boil, then reduce the heat to low, cover and cook until the grain is soft but not mushy, 10 to 15 minutes. Set aside.
While the quinoa cooks, heat the olive oil in a large skillet over high heat. When the oil begins to shimmer, turn down the heat to medium and add the zucchini in one layer. Do not crowd the zucchini—cook them in multiple batches if you need to make sure they can caramelize, rather than steam. Cook for 4 minutes on each side, covered, then set aside.
With 3 minutes left on the quinoa, add the peas to the pot and warm through. When all of the water has evaporated, add the dressing to the warm quinoa and set aside.
In the same skillet in which the zucchini cooked, toast the walnuts over low heat until warmed and fragrant, 3 to 5 minutes.
In a large bowl, combine the zucchini chips with the quinoa mixture and toasted walnuts. Season to taste with salt. Top with the mint and serve immediately.
TIP: I like to nestle the zucchini chips by randomly placing them throughout the quinoa, but tossing them together works just as well.
A couple of years ago, I excitedly opened my crop-share in July to find a green vegetable that looked like a cross between a scallion and a Chinese long bean. It turns out that I was fortunate to be exposed to garlic scapes. In season for a short time in the summer, garlic scapes, while delicious, are not for the wary—they are garlicky! But so good. They are the green shoot that sprouts up from the white garlic bulb while it grows. This salad packs a savory punch from the richness of the garlic scapes and the meatiness of the mushrooms. The pesto is thick and creamy and also works nicely as a dip.
SERVES 4
PESTO
¾ cup (50 g) sliced garlic scapes
½ cup (120 ml) olive oil
½ cup (50 g) shredded Parmesan cheese
¼ cup (60 ml) lemon juice
½ cup (60 g) walnuts
½ tsp salt
WHEAT BERRIES
2 cups (400 g) wheat berries, soaked in water to cover for at least 30 minutes and drained
4 cups (960 ml) water
2 tbsp (30 ml) olive oil
10 oz (280 g) mushrooms, cleaned and quartered
To make the pesto: Combine all of the ingredients in a blender or food processor and process until smooth. Set aside.
To make the wheat berries: In a pot, bring the wheat berries and water to a boil, cover and cook until tender, 35 to 40 minutes.
Heat the olive oil in a heavy-bottomed pan, then add the mushrooms and cook in one layer until sautéed and soft, about 8 minutes, flipping halfway through. If your pan is not big enough, cook the mushrooms in batches so that there is no overcrowding.
Once the wheat berries are cooked, place them in a large bowl. Add half of the garlic scape pesto and toss to coat. Taste the mixture and add more pesto to your liking. Add the mushrooms and gently toss to combine. Serve warm or at room temperature.
Who doesn’t love summer corn? Farm fresh, incredibly affordable and sweet as can be! I’ve even made this salad in the spring, when corn is not nearly as abundant or delicious, but still accessible. If you don’t have fresh ears of corn on hand, you can certainly use frozen kernels. This is a great salad to serve at a BBQ—simple, easy to prepare and bursting with summery flavors and colors. I love using heirloom tomatoes because the colors are so vibrant and rich, but really any summer tomato should be well hued and will contrast nicely with the other colors in this salad.
SERVES 4
PESTO
1 bunch basil
¼ cup (25 g) grated Parmesan cheese
¼ cup (35 g) pine nuts, toasted
1 clove garlic, roughly chopped
¼ cup (60 ml) olive oil
¼ cup (60 ml) lemon juice
SALAD
1 cup (200 g) wheat berries, soaked in water to cover overnight and drained
2 cups (480 ml) water
1 cup (141 g) cooked corn kernels
4 small tomatoes, quartered
5 oz (144 g) arugula
2 scallions, thinly sliced
Salt to taste
To make the pesto: Combine all of the ingredients in a blender or food processor and process until smooth. Set aside.
To make the salad: In a pot, bring the wheat berries and water to a boil, cover and cook until they are soft but still have a bite to them, about 25 minutes. Set aside to cool.
In a large bowl, combine the wheat berries, corn, tomatoes, arugula and scallions, toss with 3 tablespoons (45 g) of pesto (or more to your liking), season with salt and serve immediately.
TIP: If you don’t have enough time to soak overnight, just soak for 30 minutes. You’ll need to cook them longer, but it eliminates the overnight step.
Roasting green beans is my favorite way to enjoy this vegetable—it really brings out the flavor and is so much more interesting than steaming! Rumor has it that there was a two- to three-month period a few years ago that I ate roasted green beans for dinner in some capacity four or five days a week. What can I say: Tasty is tasty. This recipe takes the roasted beans to the next level, combining them with various textures: crunchy, crispy, smooth and soft!
SERVES 4
½ cup (100 g) pearl barley
2 cups (480 ml) water
10 oz (280 g) green beans, stems removed
2 tsp (10 ml) olive oil, divided
¼ cup (34 g) hazelnuts
¼ cup (10 g) very thinly julienned radish
1 tsp red wine vinegar
Salt to taste
1 avocado, peeled, pitted and thinly sliced
Preheat the oven to 425°F (220°C).
In a pot, bring the barley and water to a boil, then reduce the heat to low, cover and cook for 18 to 20 minutes, or until the water has evaporated and the grain is soft. Set it aside to cool.
While the barley cooks, toss the green beans in 1 teaspoon of the olive oil, spread on a baking sheet and roast for 12 to 15 minutes, or until the beans are golden brown and beginning to shrivel. With about 2 minutes remaining on the green beans, add the hazelnuts to the baking sheet and allow them to toast.
In a large bowl, combine the cooked and cooled barley with the radish, the roasted green beans and hazelnuts, the remaining 1 teaspoon olive oil and the red wine vinegar, and stir to combine. Season to taste with salt and top with the sliced avocado.
Serve at room temperature or refrigerate and serve cold. If you are serving this as a cold salad, wait until you are ready to serve to top with avocado—if you top it too early, it will brown.
*See photo here.
TIP: If you are confident in your knife skills, you should have no problem slicing your radish very thinly. However, if you are uncomfortable doing this by hand, using a mandoline or the slicing attachment on your food processor will make this very manageable.
This salad is hearty and oh so delicious, on its own or served alongside other dishes. The hazelnuts are buttery and perfectly crunchy against the vegetables and farro. I especially love sweet potatoes when they’re mixed with grains—there is just something so sweetly satisfying about a roasted sweet potato! My heaven.
SERVES 4
FARRO SALAD
1 large sweet potato, peeled and diced into bite-size pieces
2 tbsp (30 ml) olive oil, divided
4 cups (960 ml) water, divided
2 cups (176 g) halved or quartered Brussels sprouts, stems discarded
¾ cup (158 g) farro, soaked in water to cover for at least 30 minutes and drained
1 tbsp (14 g) butter
¼ cup (29 g) halved or crushed hazelnuts
DRESSING
¼ cup (60 ml) olive oil
2 tbsp (30 ml) honey mustard
1 tbsp (15 ml) apple cider vinegar
¼ tsp salt, plus more to taste
Preheat the oven to 375°F (190°C).
To make the salad: In a bowl, toss the diced sweet potato with 1 tablespoon (15 ml) of the olive oil, spread on a baking sheet and roast until soft, 30 to 40 minutes.
In a pot, bring 2 cups (480 ml) of the water to a boil and cook the Brussels sprouts for about 3 minutes, or until they are bright green and tender. Drain and set aside.
In a pot, bring the remaining 2 cups (480 ml) water and the farro to a boil, cover and cook until soft with most of the cooking liquid evaporated, about 25 minutes.
In a large skillet, melt the butter and the remaining 1 tablespoon (15 ml) olive oil. Add the Brussels sprouts and cook until golden brown without moving them for about 4 minutes so that they can caramelize in the pan. Toss and continue to cook until evenly golden; set aside.
To make the dressing: Combine all the ingredients in a bowl and mix well.
In a large bowl, toss the farro, sweet potatoes and Brussels sprouts with the dressing. Season to taste with additional salt if needed.
Toast the hazelnuts over low heat in a dry skillet until golden brown and warmed through, about 3 minutes. Top the salad with the hazelnuts and serve.
TIP: This salad is perfect when served immediately or after it has been made ahead. If you’d like to make this ahead, wait to toast the hazelnuts until you are about to serve the dish for the freshest flavor and best texture.
I’m one of those people who finds cooking Incredibly therapeutic. What tops the list of my favorite mise-en-place tasks? Peeling carrots and shelling fava beans. I feel like I can accomplish so much in a short amount of time. It’s totally mindless, but affords a real sense of accomplishment when the job is done. Looking down at my bowl of shelled fava beans totally gets my motor going. They are deliciously buttery, and pair so well with this recipe’s tangy herb dressing.
“Mise-en-place” is a French cooking terms that means “everything in its place.” It refers to the traditional culinary discipline of preparing, measuring and chopping all ingredients before you start actually cooking. It may sound like a pain, but if you take the time to prepare, things actually go smoother and quicker. I didn’t believe it either, until I tried it.
SERVES 4
BARLEY SALAD
½ cup (100 g) pearl barley
3 cups (705 ml) water, divided
1 cup (126 g) shelled fava beans
HERB DRESSING
3 tbsp (45 ml) olive oil
2 tbsp (30 ml) lemon juice
2 cloves garlic, minced or crushed
½ tsp salt, plus more as needed
¼ cup (15 g) chopped mint
¼ cup (15 g) chopped parsley
¼ cup (15 g) chopped dill
To make the barley: In a pot, bring the barley and 2 cups (480 ml) of the water to a boil, then reduce the heat to low, cover and cook for about 20 minutes, or until the water has evaporated and the grain is soft. Set aside to cool.
In a separate pot, bring the remaining 1 cup (240 ml) water to a boil, add the fava beans and cook for 5 to 8 minutes, until bright green under their coating and tender when pricked with a knife, then drain and immediately plunge into a bowl of cold water; set aside to cool. Once the beans are cool, gently remove their outer skin by pressing them between your fingers or running the tip of a paring knife down the side and sliding the skin off.
To make the dressing: Place the olive oil, lemon juice, garlic, salt and herbs in a blender or food processor and blend to combine; set aside.
In a large bowl, combine the cooked and cooled barley with the fava beans and herb dressing, stirring gently. Season to taste with salt if needed and serve at room temperature or refrigerate and serve cold.
TIP: If you can’t find fava beans, edamame or peas would work well in their place.
While traditional vegetable soups such as minestrone can contain pasta, I prefer an all bean and grain version. This soup is packed with vegetables and a heavenly rich tomato taste from both tomato paste and diced fresh tomatoes. If you’re looking for a freezer-friendly meal for you or a friend, this is an easy, healthy and delicious option.
SERVES 4
2 tbsp (30 ml) olive oil
1 medium white onion, chopped
2 cloves garlic, chopped
1 cup (128 g) sliced carrots
1 cup (70 g) sliced mushrooms
¾ cup (158 g) farro
1 tsp dried oregano
2 tsp (3 g) dried basil
¼ cup (60 g) tomato paste
1 cup (160 g) seeded diced tomatoes
4 cups (946 ml) low-sodium vegetable stock
1 cup (250 g) white beans
1 cup (144 g) peas
1 cup (165 g) corn
2 cups (480 ml) water (optional)
Salt to taste
¼ cup (12 g) chopped chives
½ cup (50 g) grated Parmesan cheese
In a large saucepan, heat the olive oil over medium heat, then add the onion and cook until soft and translucent, about 5 minutes. Add the garlic and cook for 2 minutes longer.
Add the carrots and mushrooms and cook until golden brown, about 5 minutes. Add the farro, oregano, basil and tomato paste and stir to coat. Cook for 5 minutes, until the farro begins to toast.
Add the diced tomatoes and vegetable stock, turn up the heat and bring to a boil and cook, covered, for 20 to 25 minutes.
Add the white beans, peas and corn and cook for 10 minutes. If the soup is too thick for your liking, add up to 2 cups (480 ml) of water and continue cooking until it reaches your desired consistency.
Season to taste with salt and serve hot, topped with the fresh chives and Parmesan cheese.
TIP: If you cannot find good fresh tomatoes, you can substitute canned diced tomatoes—just be sure to adjust your salt accordingly as canned items can be salty.
This is a deliciously comforting dish that works well year-round. Of course tomatoes are at their prime in the summer, but it’s reasonably easy to find delicious tomato options throughout the year. I like to use a medley of various types of tomatoes for more color, but use whatever you have. Adding beans to this dish really bulks it up and helps to round out the flavors. Because this dish doesn’t require the same attention as risotto, yet has an equally creamy texture, it’s ideal for a dinner party dish—enjoy your company while the farro cooks, then slip away to the kitchen right before service and put the finishing touches on your meal!
SERVES 4
1 medium onion, thinly sliced
1 tbsp (15 ml) olive oil
2 tbsp (30 g) tomato paste
3 or 4 cloves garlic, minced
1½ cups (278 g) wheat berries, soaked in water to cover for at least 1 hour and drained
4 cups (960 ml) water or low-sodium vegetable stock, divided
½ cup (120 ml) dry white wine or full-bodied red wine
1 pint (298 g) cherry tomatoes, half halved and half whole
½ cup (125 g) canned navy beans or cannellini beans, rinsed and drained
½ cup (75 g) grated Parmesan cheese, divided, plus more for garnish
Salt to taste
Fresh parsley, for garnish (dried is okay if that’s all you have)
In a medium heavy-bottomed pot, sauté the onion in the olive oil over medium-low heat until just wilted. Add the tomato paste and garlic, then stir to combine and cook for 2 minutes.
Add the wheat berries, stir to coat with the tomato paste mixture and let the grains toast for about 2 minutes.
Turn the heat up to medium-high, add 1 cup (240 ml) of the stock and the wine, stir to combine, then let simmer, stirring occasionally, until the liquid has evaporated, about 15 minutes.
Add the tomatoes and the remaining 3 cups (710 ml) stock, 1 cup (240 ml) at a time, and cook, stirring occasionally, until the liquid has evaporated, 10 to 15 minutes per cup (240 ml). Partially cover the pot with a lid.
When the last batch of stock is almost evaporated, add the beans and ¼ cup (38 g) of the Parmesan cheese, then stir to combine.
When all of the stock has evaporated, stir in the remaining ¼ cup (38 g) Parmesan cheese, season to taste with salt and serve immediately topped with a light dusting of Parmesan cheese and parsley.
TIPS: Soaking the wheat berries helps to cut the grain’s cooking time, an added bonus for busy weeknights!
Rinsing canned beans helps remove almost half of the added sodium, so be sure to rinse well.
In our house, we eat squash all year-round, and for some reason, guests are always surprised that it is part of the spread for a non-Thanksgiving meal. Stuffing may be a holiday treat we seldom enjoy during the rest of the year, but squash is a delicious and healthy vehicle in which to serve so many tasty foods. I really love the combination of the tangy pistachio stuffing with the natural sweetness of the acorn squash, plus an edible bowl makes cleanup that much easier.
SERVES 4
SQUASH
2 medium acorn squashes, halved vertically, seeds removed and reserved
1 tbsp plus 1 tsp (20 ml) olive oil
Salt to taste
PISTACHIO STUFFING
¾ cup (128 g) quinoa
2 tbsp (30 ml) olive oil, divided
1½ cups (360 ml) water
½ cup (29 g) acorn squash seeds
Salt to taste
¾ cup (110 g) shelled pistachios, skins removed as best as possible, divided
¾ cup (113 g) crumbled goat cheese
SCALLION VINAIGRETTE
1 bunch scallions, white and green parts finely chopped, divided
2 tbsp (30 ml) olive oil
¼ cup (60 ml) lemon juice
¼ tsp salt
Preheat the oven to 400°F (200°C).
To make the squash: Rub each squash half with 1 teaspoon of olive oil, season with a light sprinkling of salt, place on a sheet pan cut-side up and roast for 15 minutes. Flip them cut-side down, and roast for 20 minutes longer, or until the squash flesh is soft.
To make the stuffing: In a saucepan, mix the quinoa with 1 tablespoon (15 ml) of the olive oil and toast over medium heat until the grains begin to make popping sounds and turn a light golden brown, about 3 minutes. Add the water and bring to a boil, then reduce the heat to low, cover and cook until the grain is soft but not mushy, 10 to 15 minutes. Set aside.
While the quinoa is cooking, make the dressing: Combine three-fourths of the scallions with the other dressing ingredients, then set aside.
With about 10 minutes remaining on the acorn squash, toss the squash seeds with the remaining 1 tablespoon (15 ml) olive oil and a pinch of salt. Roast the seeds on the same sheet pan as the squash until golden brown, about 10 minutes.
Combine the cooked quinoa with three-fourths of the pistachios, goat cheese and scallion vinaigrette. Season to taste with salt. When the squash are finished roasting, fill each cavity with the pistachio stuffing, and garnish with the remaining pistachios, remaining scallions and toasted squash seeds. Serve immediately.
TIP: Pistachios can be skinned by rubbing them in the palms of your hands until most of the skin is removed. Leaving some skin on is fine, and adds color to the dish.
Marsala wine is a fortified cooking wine and for this recipe I always opt for dry Marsala, which complements the meaty texture and umami flavor of cremini mushrooms. Trust me, I’ve tried both sweet and dry; dry is much better! Farro is a healthy whole-grain swap for traditional Arborio rice, and I bet if you don’t share this secret ingredient with your guests, they would never know. Another plus for novice cooks is that while traditional risotto can be less forgiving, the sturdy farro hull affords you some wiggle room.
SERVES 4
MARSALA MUSHROOMS
1 tbsp (15 ml) olive oil
4½ cups (315 g) sliced cremini mushroom caps, wiped with a damp paper towel
1 medium Vidalia onion, thinly sliced
2 tbsp (28 g) salted butter
½ cup (120 ml) dry Marsala wine
¼ tsp salt
RISOTTO
1 quart (946 ml) vegetable broth
1 tbsp (15 ml) olive oil
1½ cups (278 g) farro, soaked in water to cover for at least 1 hour and drained
1 tsp chopped fresh thyme, plus more for garnish
4 tbsp (56 g) salted butter
½ cup (50 g) shredded Parmesan cheese
¼ tsp salt (optional)
1 tbsp (3 g) chopped chives, for garnish (optional)
To make the mushrooms: In a large heavy-bottomed pot, heat the olive oil over medium heat and cook the mushrooms until they are beginning to brown, about 5 minutes.
Add the onion, butter, Marsala wine and salt to the mushrooms, and stir to combine. Continue to heat the mushroom mixture until the alcohol in the Marsala wine is cooked off, about 8 minutes. Remove the mushrooms from the pot and set aside; because moisture leeches out of the mushrooms during cooking, there will still be some liquid in the pan after the alcohol has evaporated.
To make the risotto: Heat the vegetable broth in a pot over low heat until warmed through, about 5 minutes; keep warm.
Heat the same pot you cooked the mushrooms in over medium-low heat, add the olive oil, farro and thyme, and stir to coat the farro grains in the oil.
Add ½ cup (120 ml) of the warm broth to the farro, stirring constantly until absorbed. Repeat until all of the broth is incorporated into the farro, 30 to 45 minutes.
When the last portion of broth is absorbed into the farro, taste the farro to be sure it’s tender. If it’s not, you can add warm water ¼ to ½ cup (60 to 120 ml) at a time and continue cooking.
Return the mushroom mixture to the pot, add the butter and cook until the farro is soft and the mixture creamy, about 10 minutes. As you cook the farro, it will release its starch to thicken the broth.
Add the Parmesan cheese, stir to combine and season to taste with salt. Serve warm with extra thyme or chives as a garnish.
This dish is accidentally vegan: the flavors come together without anything animal-based. This dish is perfect for a vegan or vegetarian dinner guest, yet meaty enough to satisfy the carnivores! Eggplant cooks down to a soft and silky, mild-tasting vehicle for so many big flavors. It is rich in fiber, which will keep you full long after you have scraped the last morsel off of your plate. The cumin-scented quinoa imparts a spicy warm base layer for the other smoky and bright flavors to build on.
SERVES 4
2 large eggplants, halved, tops left intact
SPICE RUB
4 tsp (8 g) ground cumin
2 tsp (4 g) smoked paprika
1 tsp chili powder
1 tsp salt
2 tbsp (30 ml) lemon juice
¼ cup (60 ml) olive oil
QUINOA
⅔ cup (140 g) uncooked quinoa
1⅓ cups (320 ml) water
⅓ cup (53 g) unsweetened dried cherries or raisins
⅓ cup (20 g) chopped parsley, divided
⅓ cup (33 g) thinly sliced scallion (white and green parts), divided
Salt to taste
2 tbsp (30 ml) olive oil
2 tbsp (30 ml) lemon juice
Preheat the oven to 400°F (200°C).
To make the eggplant: Place the eggplant halves cut-side up on a nonstick baking sheet. With a sharp knife, score the eggplant diagonally every ½ inch (1.3 cm), then run the knife down the center of the eggplant. Be sure to only score the flesh of the eggplant; do not pierce through the skin.
To make the rub: In a small bowl, combine all of the ingredients for the spice rub. Massage the spice mixture evenly across each of the eggplant halves, being sure to rub it into the flesh. Turn the eggplants cut-side down and roast for 45 to 50 minutes, or until very soft and cooked through.
To make the quinoa: Combine the quinoa and water in a pot and bring to a boil over high heat. Reduce the heat to low, cover and continue to cook until the water has evaporated and the quinoa is fluffy, 10 to 12 minutes.
Mix the cooked quinoa with the cherries or raisins and set aside.
When the eggplant is cooked, add half of the parsley and half of the scallions to the quinoa, stir to combine and season to taste with salt. Top each eggplant half with equal amounts of the quinoa mixture, then top with remaining parsley and scallion, drizzle with the olive oil and lemon juice and serve immediately.
One frustration I have is that “veggie burgers” at restaurants often contain no veggies! Sometimes they are made up of only simple grains and breadcrumbs. But these are different! Packed with actual vegetables, spices, nuts and chunky farro, they are deliciously filling and crazy versatile. Please don’t be intimidated by the long list of ingredients—this recipe is as easy as turning on your blender or food processor. Trust me, the hardest part is trying to keep your shirt clean as you are devouring these babies with ketchup, mustard and your favorite condiment.
SERVES 4
¼ cup (47 g) farro
1 cup (240 ml) water
1 can (15 oz [420 g]) chickpeas, rinsed and drained
1 small red onion, roughly chopped
3 tbsp (45 ml) olive oil, divided
½ tsp salt
½ tsp ground cumin
½ tsp smoked paprika
½ tsp garlic powder
2 large eggs
1 tbsp (15 ml) honey mustard
½ cup (64 g) chopped carrots
½ cup (46 g) broccoli florets
¼ cup (50 g) toasted walnuts
¼ cup (39 g) steamed and shelled edamame
½ cup (54 g) panko breadcrumbs
Combine the farro and water in a pot and bring to a boil over high heat. Cook until the grain is soft but still has a bite, about 30 minutes. Drain any remaining water and set aside in a large mixing bowl.
Preheat the oven to 350°F (180°C).
In a blender or food processor, combine the chickpeas, red onion, 1 tablespoon (15 ml) of the olive oil and the spices. Pulse until combined but still chunky. Add the eggs and honey mustard, then pulse to incorporate. Add the chickpea mixture to the cooked farro.
Add the carrots, broccoli and walnuts to the food processor and pulse until very roughly chopped and approximately the same size. Add this to the chickpea and farro mixture, then add the edamame and panko. Stir well to combine.
Grease a large oven-safe pan or skillet (such as cast-iron) with the remaining 2 tablespoons (30 ml) olive oil. Form the mixture into 4 equal-size patties and place them on the greased pan or skillet. Bake for 8 to 10 minutes on each side, flipping once.
Serve immediately alone or on a toasted bun with your favorite condiments, such as cheese, ketchup, mayonnaise, mustard or relish.
TIPS: If you like a spicy burger, adding red pepper flakes or tangy hot sauce would be delicious.
These veggie burgers freeze well—either raw or cooked—just be sure to wrap them individually.
There’s something so delicious about mixing raw and cooked foods. I don’t know why I love it so much—maybe it’s a texture thing, or maybe it’s just refreshing to crunch some raw vegetables every now and then! I like to mix everything in this dish together, creating a lusciously creamy sauce from the walnut vinaigrette and the runny egg yolk. Freekeh is a deliciously nutty whole grain with a distinctive smell and taste. It works perfectly here, standing up nicely to the many flavors and textures in this dish. The pickled onions are a quick and easy condiment and a crowd-pleaser. Use them to spice up your next taco night or atop your veggie burger for a crisp, tangy bite.
SERVES 4
PICKLED ONIONS
1 red onion, thinly sliced
¼ cup (60 ml) red wine vinegar
¼ cup (60 ml) water
1 tsp salt
1 tsp sugar
BOWL
1 cup (233 g) freekeh
2 ½ cups (600 ml) water
1 bunch broccoli rabe, thick bottom stems discarded
3 cloves garlic, finely minced
3 tbsp (45 ml) olive oil, divided
4 eggs
1 red pepper, cored, seeded and thinly sliced
WALNUT VINAIGRETTE
2 tbsp (30 ml) red wine vinegar
2 tbsp (30 ml) Dijon mustard
¼ cup (60 ml) olive oil
¼ cup (32 g) chopped walnuts
Salt to taste
To make the pickled onions: Combine all of the ingredients in a bowl and set aside.
To make the bowl: In a pot, bring the freekeh and water to a boil, then reduce the heat to low, cover and cook for about 15 minutes, or until the water has evaporated and the grains are soft.
Cook the broccoli rabe by placing it in boiling water for 2 minutes. While it’s cooking, heat the minced garlic in a skillet with 1 tablespoon (15 ml) of the olive oil. Transfer the broccoli rabe to the skillet and toss with the garlic oil to combine. Cook for 2 minutes, until the broccoli rabe is tender but not mushy, then set aside.
In the same skillet in which the broccoli rabe was cooked, heat the remaining 2 tablespoons (30 ml) olive oil. Crack the eggs and fry them until the whites are set and the yolks are a bit runny, about 4 minutes.
While the eggs are cooking, make the dressing: Whisk the red wine vinegar and mustard together in a bowl, then drizzle in the olive oil and whisk until well combined. Add the walnuts, and season to taste with salt.
Plate the grain bowls by spooning equal amounts of the freekeh into each bowl, then working around the sides of the bowl, add the sliced peppers, broccoli rabe and pickled onions. Place 1 fried egg between the freekeh and the pickled onions and drizzle the freekeh with the walnut vinaigrette. Serve immediately.
TIP: I like to use a wide and shallow bowl for this recipe.
Some call them “hoagies,” others call them “grinders” and still others call them “heroes.” In Boston, we call deli sandwiches on a long roll “subs,” and my mom often made cheesy meatball subs for dinner. She had a special way of making tomato sauce, and cooked her meatballs in a slow cooker in that delicious gravy. An easy meal for a busy family! My meatballs are perfect for vegetarian guests, and use quinoa and walnuts as binders instead of traditional day-old bread. This recipe makes for an easy DIY meal bar—you can offer cooked pasta, salads and sliced baguettes for sliders, and guests can choose their favorite vehicle! Easy for you, delicious for them.
SERVES 4
1 large eggplant, diced into 1″ to 2″ (2.5 to 5 cm) cubes
5 tbsp (75 ml) olive oil, divided
1 tsp salt
¼ cup (32 g) chopped walnuts
½ cup (93 g) cooked red quinoa
1 egg
½ cup (40 g) shredded Parmesan cheese
1 tsp dried oregano
2 tsp (7 g) garlic powder
½ cup (54 g) panko breadcrumbs
Preheat the oven to 375°F (190°C).
Toss the eggplant with 3 tablespoons (45 ml) of the olive oil and spread in an even layer on a cookie sheet lined with aluminum foil. Season with the salt and roast until soft, about 25 minutes.
While the eggplant cooks, combine the walnuts, quinoa, egg, cheese, oregano and garlic powder in a bowl.
Once the eggplant is cooked, add it to a blender or food processor with the remaining 2 tablespoons (30 ml) olive oil and blend until the mixture is chopped but still chunky. Pulsing works especially well to make sure your mixture doesn’t turn into a purée—you want there to be some texture. Be sure to leave the oven on.
Combine the eggplant with the quinoa and slowly add the panko until the mixture resembles ground meat—you may or may not need all of the panko, so add it in batches.
Line the same baking sheet you used to roast the eggplant with a nonstick mat and form meatballs using an ice cream scoop. The recipe should yield between 10 and 12 meatballs, depending on the size of your scoop.
Bake the meatballs for 20 to 25 minutes, or until they are golden brown. Serve as you would traditional meatballs with tomato sauce and Parmesan cheese over pasta, with vegetables or on crusty bread.
TIPS: I especially love pesto with these meatballs. Any pesto recipe from this book would be delicious.
Keeping the eggplant skins on adds extra fiber, texture and color to the meatballs. Using red quinoa more resembles traditional meatballs, but if you only have regular white quinoa, that will work fine, too.
Kaniwa is a lesser known grain—not as popular or as fashionable as quinoa, farro or even wheat berries. It’s similar to quinoa in shape but smaller in size and just as nutrient dense with protein. I love its dark hue. Combining this underutilized grain with my BBQ tofu is not only delicious but also a nutritional powerhouse: protein on protein.
Tofu is an amazingly versatile plant-based, lean protein—mellow in flavor and delicious both cooked and fresh from the container. Tofu takes on most any flavor added to it, and really pairs well with this homemade smoky BBQ sauce, among others. This sauce is a delicious spread for sandwiches, and is perfect on my veggie burgers (here).
SERVES 4
BBQ SAUCE
1 cup (240 g) ketchup
¾ cup (180 ml) water
¼ cup (60 ml) red wine vinegar
3 tbsp (38 g) sugar
1 tbsp (10 g) garlic powder
1 chipotle pepper in adobo
1 tbsp (15 ml) lime juice
BOWL
3 cups (720 ml) water
1 block (14 oz [392 g]) extra-firm tofu, drained and diced into cubes
1 cup (170 g) kaniwa
1 head iceberg lettuce, shredded
1 cup (165 g) corn kernels
1 medium cucumber, peeled every other strip
1 cup (149 g) cherry tomatoes
1 medium yellow bell pepper, cored, seeded and thinly sliced
½ cup (73 g) shelled peanuts
½ cup (120 g) low-fat Greek yogurt
2 tbsp (30 ml) lime juice
To make the BBQ sauce: Combine the ketchup, water, vinegar, sugar and garlic powder in a pot and bring the mixture to a boil, then turn the heat down as low as possible and let it cook for about 30 minutes, or until the sauce has thickened and reduced in volume by about half. In a blender or food processor, combine the BBQ sauce with the chipotle pepper and the lime juice. Set aside.
Preheat the oven to 400°F (200°C). Cover a baking sheet with aluminum foil.
To make the bowl: Bring the water to a boil in a pot.
Toss the cubed tofu with the BBQ sauce and place on baking sheet. Bake the tofu for 25 minutes, or until the tofu is hot and the BBQ sauce has deepened in color.
While the tofu bakes, add the kaniwa to the boiling water and cook for 10 minutes. Reduce the heat, cover and continue cooking for about 10 minutes longer, or until the grain has softened and no water remains in the pot. If your kaniwa soaks up more water than you anticipated before the grain is tender, just add a bit more and continue cooking.
Plate the BBQ tofu grain bowl by arranging the vegetables and peanuts around a plate or dish, alternating colors, starting with the lettuce. When the kaniwa and BBQ tofu are finished cooking, add both to the grain bowl.
Mix the Greek yogurt with the lime juice and drizzle over the warm BBQ tofu.
Serve immediately with any remaining BBQ sauce.
This salad literally bursts in your mouth! When the wheat berries are cooked properly, they still have a bit of a bite. The crunch of the scallions and chew of the cranberries creates a perfectly balanced texture that is both visually appealing and so tasty. I really love this dish, and the vinaigrette is one of my favorites—simple, thick and tangy. It coats each of the salad’s components beautifully, and brings each ingredient together. I often make a big batch and serve myself small portions all week, especially when I’m in a pinch and need to throw together a quick lunch.
SERVES 4
SALAD
2 cups (480 ml) water
1 cup (200 g) wheat berries, soaked in water to cover at least 1 hour
3 scallions, finely chopped (green and white parts)
¼ cup (30 g) dried cranberries
3 tbsp (8 g) chiffonade mint
VINAIGRETTE
2 tbsp (30 ml) olive oil
1 tbsp (15 ml) red wine vinegar
2 tbsp (30 ml) honey mustard
Salt to taste
To make the salad: Bring the water and wheat berries to a boil in a pot and cook until they are soft but still have a bite to them, about 25 minutes. Set aside to cool.
While the wheat berries are cooking, make the vinaigrette: Whisk all the ingredients together in a bowl and set aside.
In a large bowl, combine the wheat berries, scallions, cranberries and mint, toss with the vinaigrette, season to taste with salt and serve immediately.
TIP: To chiffonade your mint, lay each leaf one on top of another, roll the stack tightly and run a sharp, paring knife across the pile lengthwise, producing long and thin ribbons.
There is something so lovely about baking on the weekends. In our house, we love to have leisurely weekend mornings, and baking is almost always on the agenda. For the record, “we” generally means “I bake, they eat.” Whether I’m baking for a crowd (brunch guests!) or just my husband, it’s quiet and peaceful and so delicious. Thanks to the addition of quinoa, these scones are hearty and sweet but not too sweet. Just right to start your Saturday or to occupy you in the kitchen while you listen to Sunday jazz—though there’s nothing wrong with enjoying these any day of the week.
MAKES 8 SCONES
SCONES
2½ cups (300 g) all-purpose flour
2 tbsp (21 g) quinoa
1 tsp baking powder
½ tsp salt
½ cup (114 g) butter, cubed
½ cup (120 ml) whole milk
1 large egg
¼ cup (28 g) chopped pecans
1 cup (144 g) blackberries
GLAZE
¼ cup (60 ml) maple syrup
½ cup (69 g) confectioners’ sugar
Preheat the oven to 375°F (190°C).
To make the scones: In a large mixing bowl, combine the flour, quinoa, baking powder and salt. Add the cubed butter and begin incorporating with a pastry cutter or a fork.
Whisk the milk, egg and pecans together in a small bowl. Pour the milk mixture into the dry ingredients and stir to combine. With your hands, mix the dough so that there are no dry spots remaining. Add the blackberries and fold into the dough with a spatula.
On a floured surface, form the dough into a disk shape, 1 to 1½ inches (2.5 to 3.8 cm) thick. With a serrated knife, slice the dough in half lengthwise, then in half horizontally. Slice each half in half so that you have 8 scones. Place on a nonstick silicone baking sheet and bake for 25 minutes.
While the scones are baking, make the glaze: Whisk together the maple syrup and confectioners’ sugar in a bowl, then set aside.
When the scones are finished baking and still warm, use a fork to drizzle each with the maple glaze. Serve immediately.
TIP: Blackberries are deliciously tart, which nicely balances the sweet glaze, but any berry would do—blueberries, raspberries or even pitted cherries would be great.
I’m a cook and a baker, and I love incorporating new flavors into familiar dishes. This recipe uses amaranth, a whole grain that’s gluten-free, high in iron and zinc and a good source of protein. It looks similar to quinoa when it’s both cooked and uncooked. Instead of using the entire grain in this recipe, I pulverized the amaranth before adding it to a more traditional muffin mixture. This recipe is almost vegan, and it could easily be made so by swapping the whole milk for soy or almond milk. Adding pumpkin purée is an easy way to bring sweetness, color and a bit of fiber to the muffins.
MAKES 12 MUFFINS
¼ cup (33 g) amaranth
1¾ cups (210 g) all-purpose flour
1 tsp baking powder
2 tsp (9 g) baking soda
¾ tsp salt
2 tsp (10 ml) vanilla extract
¾ cup (142 g) packed brown sugar
1 cup (240 ml) whole milk
⅓ cup (80 ml) melted coconut oil
½ cup (123 g) pure canned pumpkin
2 tsp (9 g) grated ginger
½ cup (61 g) dried cranberries
Sanding sugar, for garnish (optional)
Preheat the oven to 375°F (190°C). Grease the cups of a standard nonstick muffin tin very well.
In a spice or coffee grinder, pulse the raw amaranth grains until a flour forms.
In small bowl, combine the ground amaranth, flour, baking powder, baking soda and salt.
In a large bowl, combine the vanilla, brown sugar, milk, melted coconut oil, pumpkin, ginger and cranberries. Stir to combine.
Whisk the dry ingredients into the wet, making sure all the ingredients are well incorporated.
With an ice cream scoop or large spoon, fill each muffin cup three-quarters full, then sprinkle the top of each muffin with sanding sugar, if desired.
Bake for 20 minutes, and serve warm alone or with butter, cream cheese or jam.
TIP: If you’re using an aerosol cooking spray to grease your muffin cups, try greasing the cups in the sink to avoid a messy situation.
Adding quinoa to a baked good brings such an interesting texture to an already delicious recipe. In the summer, I often have such a bounty of strawberries that I am looking for alternatives uses for the fruit! Adding fresh berries creates a burst of sweetness and freshness, almost like cooking the jam right into the middle. But incorporating fresh fruit also means that the biscuits have to be enjoyed soon after they’re cooked—they just don’t keep very well. This really isn’t a problem in my house, though. We seem to always find the right occasion to enjoy these goodies.
MAKES 12 BISCUITS
2 cups (240 g) all-purpose flour
¼ cup (43 g) uncooked quinoa
2 tsp (7 g) chia seeds
2 tsp (9 g) baking powder
½ cup (102 g) granulated sugar
½ tsp salt
4 tbsp (56 g) cold butter, cubed
1¼ cups (300 ml) light cream, divided
¾ cup (125 g) diced strawberries
1 egg, beaten
¼ cup (51 g) white sanding sugar
Preheat the oven to 400°F (200°C).
In a large mixing bowl, combine the flour, quinoa, chia seeds, baking powder, granulated sugar and salt. Add the cubed butter and begin incorporating with a pastry cutter or a fork. Pour in 1 cup (240 ml) of the light cream, reserving ¼ cup (60 ml) in case your dough doesn’t need the extra liquid. Stir well to combine the wet and dry ingredients. If needed, add the remaining ¼ cup (60 ml) cream.
Fold in the diced strawberries. Using an ice scream scoop, place evenly sized biscuits on a silicone baking sheet or parchment paper-lined cookie sheet.
Brush each biscuit with the beaten egg, and generously sprinkle with white sanding sugar. Bake for 20 minutes, or until golden brown and a knife inserted into the center comes out clean. Serve warm.
TIP: Strawberries have a high water content, and will give off liquid as time passes, which can compromise the biscuits’ texture. Be sure to enjoy these biscuits within a few days of making them.
My mother always keeps store-bought tabbouleh in the fridge. It wouldn’t be a late-night Friday arrival at my parents’ house for a weekend visit without a few midnight forkfuls. It is funny how you associate certain foods with random memories. Traditional tabbouleh is made with cracked wheat or bulgur. My version mimics many of the dish’s traditional flavors, but uses freekeh as a nuttier whole-grain base. If you don’t have freekeh on hand, using cracked wheat, bulgur or quinoa would work equally well.
SERVES 4
TABBOULEH
½ cup (117 g) freekeh, rinsed
2 cups (480 ml) water
¼ cup (15 g) chopped mint
¾ cup (45 g) chopped parsley
2 medium tomatoes on the vine, seeded and diced
2 hothouse cucumbers, peeled, seeded and diced
DRESSING
¼ cup (60 ml) olive oil, divided
¼ cup (60 ml) lemon juice
½ cup (80 g) chopped white onion
1 tsp salt, plus more as needed
To make the tabbouleh: Bring the freekeh and water to a boil in a pot, then reduce the heat to low, cover and cook for about 15 minutes, or until the water has evaporated and the grain is soft. Set aside to cool.
While the freekeh cooks, make the dressing: Combine the olive oil, lemon juice, onion and salt in a bowl. Whisk vigorously to combine and set aside.
In a large bowl, combine the cooked and cooled freekeh with the mint, parsley, tomatoes and cucumbers. Add the dressing and stir to combine. Season to taste with salt and serve at room temperature or refrigerate and serve cold.
TIPS: Freekeh can be made ahead of time and stored in the refrigerator for up to 3 days.
While untraditional, feta cheese would pair very well with this dish.
One thing I especially love about quinoa—besides its health benefits, its texture, its versatility in various applications, its forgiving nature to overcooking, its general availability (okay, so there are a lot of things I like about quinoa …)—is that it really takes on the flavors of what you mix with it. Talk about flexibility! Here, the strong flavors of the mint and feta cheese pair seamlessly with the sweetness of the pomegranate seeds and the tanginess of the dressing. I especially like to serve this as a side, along with other dishes, but it’s so good I’ve been known to serve myself a large portion and call it a meal.
SERVES 4
QUINOA
1 cup (210 g) uncooked quinoa
2 cups (480 ml) water
⅓ cup (50 g) pomegranate seeds
⅓ cup (50 g) crumbled feta cheese
⅓ cup (20 g) julienned mint
¾ cup (169 g) chickpeas
DRESSING
⅓ cup (80 ml) olive oil
¼ cup (60 ml) lemon juice
2 tbsp (30 ml) red wine vinegar
1 clove garlic, very well minced or run through a garlic press
½ tsp salt, plus more as needed
To make the quinoa: In a medium-size pot, bring the quinoa and water to a boil. Reduce the heat to low, cover and cook until the grain is soft but not mushy, 10 to 15 minutes. Set aside to cool (if you add the feta to hot quinoa, it will melt and won’t hold its shape against the grain).
To make the dressing: In a small bowl, whisk all of the ingredients together.
Add the dressing to the cooled quinoa, then fold in the pomegranate seeds, feta, mint and chickpeas. Season to taste with additional salt if needed. Serve immediately.
TIP: In my house, the leftovers (if there are any!) are often tossed with salad greens for a light lunch or simple dinner.
