* Exported from MasterCook *
Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : LowCal (Less than 300 cals) LowerCarbs
LowFat (Less than 30%) Vegan
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1/2 cup quinoa
1 cup water
1/8 teaspoon salt -- and 1/4 t.salt
1 tablespoon olive oil
1 large leek -- halved lenghtwise, well washed, and cut into 1/2-inch slices
1 large onion -- coarsely chopped
1 cup chopped celery
2 garlic cloves -- minced
2 cups chopped peeled hothouse cucumber
1/2 teaspoon dried thyme -- crumbled
1/2 teaspoon dried rosemary -- crumbled
1/4 teaspoon freshly ground black pepper
4 cups broth
2 cups frozen peas
1 cup grated zucchini
Place the quinoa in a fine-mesh strainer and rinse under cold running
water for 2 minutes. Transfer to a heavy medium saucepan. Add the water
and 1/8 teaspoon salt and bring to a boil over high heat. Reduce the heat
to low, cover, and simmer for 10 to 15 minutes, or until the quinoa is
tender, the water is absorbed, and some of the grains start to uncoil.
Remove from the heat and set aside, covered.
Meanwhile, heat the oil in Dutch oven over medium heat. Add the leek,
onion, celery, and garlic, and cook, stirring often, or until the
vegetables begin to shrink down.
Add the cucumber, thyme, rosemary, pepper, and 1/4 teaspoon salt and stir
well. Lower the heat, cover and cook, stirring occasionally, for 10
minutes, or until the vegetables are very tender.
Add the broth and the cooked quinoa. Cover and bring to a boil over high
heat. Reduce the heat to low and simmer, covered, for 5 minutes. Stir in
the peas and zucchini. Cover and simmer for 5 to 7 minutes longer, or
until the peas are heated through and the zucchini is tender.
Makes 4 main-dish servings or 8 first-course servings (10 cups)
Prep time: 15 mins
Cook time: 35 mins
Per serving: 131 cals (27% fat); 4 g fat; 20g carbs; 4g dietary fat; 5g
protein; 680 mg sodium;
Diet exchange: 1 veg; 1 bread; 1/2 fat
Carb choices: 1
AuthorNote: Quinoa figures prominently in South American cuisine. It
contains more protein than any other grain. You can find it in health
stores and some grocery stores.
Description:
"2 pts"
Source:
"Sugar Solution Cookbook by the editors of Prevention magazine and Ann
Fittante, 2010"
S(Formatted by Chupa Babi):
"Feb 2011"
Yield:
"10 cups"
- - - - - - - - - - - - - - - - - - -
Per Serving (excluding unknown items): 190 Calories; 5g Fat (22.2%
calories from fat); 8g Protein; 31g Carbohydrate; 7g Dietary Fiber; 0mg
Cholesterol; 197mg Sodium. Exchanges: 3 1/2 Grain(Starch); 2 Vegetable; 1
1/2 Fat.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 1287 0 0 0 0 0 20189
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