Quinoa has become the darling of the health food industry because of its nutritional benefits and also because it is gluten-free. (GF foods have become a major category for health seekers and I think that is part of the boost in quinoa’s popularity.) Recently, I started buying sprouted quinoa. With my background and research in sprouting because I was co-owner of a sprout farm in the late 1980s, I believe anything sprouted is healthier (because it is easier to digest) than the same bean or grain or grass that is not sprouted. Whichever quinoa you choose, though, you are consuming a food good for you, especially if you are pre-diabetic or diabetic. Here is an excerpt on this topic:
Quinoa is a healthy choice for diabetics because it is a whole grain. Whole grains — in addition to fruits, vegetables, lean proteins and unsaturated fats — are the foundation of a healthy diabetic diet. The fiber in whole grains does not raise blood sugar, can help you maintain a healthy weight and may prevent other chronic conditions. The U.S. Department of Agriculture encourages everyone to make half of all grains in their diet whole grains.
This excerpt is from the same link only Home Page that doesn’t take you to the info, so it is best to search with the question: “Is Quinoa good for diabetics?” to get to this source I quoted.
Here is my recipe, which incorporates seasonal veggies. Feel free to use something I don’t list and eliminate anything vegetable you don’t like. There are so many veggies in the food kingdom that you can avoid those you don’t like and substitute ones you do like. For that reason, you will rarely see me put turnips in my recipes because I don’t like the taste unless it is pulled fresh from the ground and eaten within one day of harvesting. Picky! Picky! (Be sure to see my Notes after the recipe for alternatives.)
Utensils: Strainer, three saucepans: for quinoa, for veggies and for beans; cutting board & knife; large bowl and/or serving platter
Prep. Time: 20 minutes
Cooking Time: 15-30 minutes* (See beans in ingredients below)
Categories: Vegan, Gluten Free
Soup stock (as needed) for veggies
2 cups cooked quinoa+ (See package directions for proportions of grain to liquid)
2 to 3 cups or more of diced veggies of choice (cauliflower, broccoli, carrots, green beans, etc.) +Be sure to rinse well to avoid bitter taste.
*1/2 cup cooked adzuki beans or chick peas (Soak half as many overnight if you don’t want to use canned, but if you do, use Eden Foods brand with no BPA lining) [I like adzuki because they add color to the dish.]
1-2 tablespoons olive or macadamia oil
curry powder to taste (2-3 tsp.)
salt to taste (optional)
(black) sesame seeds (optional)
- In a small saucepan, place beans, if not canned, and cook in enough water or stock to cover until tender. [This can also be done the day before. Adzuki beans are smaller and take less time (20 min.) than garbanzos (30 minutes), unless you use canned, then only 7-8 minutes needed.]
- Wash and cut veggies into bite-sized pieces and steam or cook in a small amount of broth until tender but not mushy. (I like cooking in broth or soup stock because it adds flavor to the veggies and perhaps a small amount of nutrients.)
- At the same time, rinse and cook the quinoa according to package directions, usually doubling the liquid. (Again, you can use soup stock or broth for added flavor.) This takes about 15-20 minutes, so depending on how tender you like your veggies, the quinoa should be done about the same time as the veggies.
- Drain the veggies if there is any liquid left. Place in a large bowl. Add cooked quinoa and drained beans. Toss with oil and curry powder and salt, if using.
- Place items on a serving platter with sprouts around the edges (optional), top with (black) sesame seeds and serve hot or chilled.
Variation: Tossing the veggies with oil and roasted in the oven will give you crunchy veggies. Allow 15-20 minutes, about the same time as the quinoa, but longer than cooking in the soup stock.
1.Don’t worry if the quinoa is ready before the veggies or the veggies are ready before the beans. You can always mix the three parts in a baking pan and put all in the oven for 5 minutes to warm the whole dish. You can preheat the oven while cooking the three parts of the dish.
2. Also, if you have no sprouts, use lettuce or cabbage or other greens of choice.
3. If you don’t like curry powder, choose herbs of your liking. Make the dish work for you!!