SERVES 4
Held sacred by the Incas, quinoa is rich in protein and fiber and a low-cholesterol source of complex carbs, providing plant-derived calcium. Quinoa is a seed, rather than a grain. When it cooks, the germ ring (the part of the seed that separates during germination) pops open. Toasting the quinoa yields a nuttier flavor.
1 cup dry quinoa
½ cup freshly chopped chives
¼ cup freshly chopped parsley
2 tablespoons freshly chopped cilantro
1 teaspoon fresh lemon zest
½ teaspoon sea salt
Freshly ground black pepper
Preheat the oven to 350°F. Rinse the quinoa thoroughly in a mesh strainer. Lightly coat a baking sheet with nonstick cooking spray. Spread the quinoa evenly on the sheet and toast for 10 minutes, stirring after 2 to 3 minutes for even toasting.
Bring 3½ cups of water to a boil in a medium saucepan. Add toasted quinoa. Cook until tender and the germ ring pops open (it will look like a white spiral), about 15 minutes. Drain and cool. Toss the quinoa with the chives, parsley, cilantro, and lemon zest. Season to taste with salt and pepper. Serve immediately.
| Nutritional Profile | |
| Serving size: 1 cup | |
|---|---|
| Calories: | 160 |
| Protein: | 6 g |
| Fiber: | 3 g |
| Fat: | 3 g |
| Saturated fat: | less than 1 g |
| Sodium: | 362 mg |
| Vitamin A: | 592 IU |
| Vitamin C: | 9 mg |
| Vitamin E: | 2 IU |
| Zinc: | 1 mg |
| Beta-carotene: | 355 µg |
| Lutein and zeaxanthin: | 301 µg |