By Suzanne Doad, MS, RD, LDN
Quinoa is a great option to replace couscous or bulgar wheat if you have Celiac disease, gluten intolerance, or a wheat allergy. While technically not a grain, in comparison to them, quinoa has more protein. It is also a good source of fiber, B vitamins, and several essential minerals.
One way that I like to prepare quinoa is in what I call “quinoa confetti.” This recipe is loaded with colorful veggies and herbs, which helps to boost its anti-inflammatory power.
Colorful bell peppers contain compounds called carotenoids, which are not only good for eye health, but also act as antioxidants. Onions are a good source of gut-friendly fiber and contain an antioxidant known as quercetin, which among other actions helps to decrease histamine levels. Cilantro has been studied for its ability to chelate heavy metals, and cucumbers are a good source of water and several different minerals. Don’t skip the lemon juice give, as it gives the dish some tanginess, balances the flavors, and boosts the vitamin C content.
Ingredients (8 servings)
1.5 cups of colorful bell peppers, diced
1 jalapeño pepper, finely chopped (remove seeds if you don’t want it spicy)
2 medium cucumbers, diced
1/2 medium red onion, diced
1 bunch of cilantro, washed and chopped
1/4 tsp black pepper
1/4 + 1/2 tsp sea salt
4 tbsp olive oil
Juice of 2 lemons
1 cup quinoa, rinsed
How to Make it:
1. Bring 1 cup quinoa and 2 cups of water to a boil. Add 1/4 tsp salt. Reduce heat to a simmer, cover the pot, and cook for 15 minutes or until the water is cooked out.
2. While quinoa is cooking, wash and mince the vegetables.
3. Rinse the cilantro well to remove any dirt or sand and use a salad spinner to remove excess water. Chop it finely or run it through the food processor.
4. After the quinoa cooks, remove it from the heat and place a clean dish towel between the pan and lid. This helps to absorb any excess water, making the grains more fluffy. Allow the quinoa to cool for 10-15 minutes if time allows.
5. Add the veggies, cilantro, quinoa, 1/2 tsp salt, 1/4 tsp of black pepper, olive oil, and lemon juice to a large bowl and stir to mix well.
Enjoy it over salad or as a side dish with your protein of choice!