Tag: quinoa recipe

  • Quinoa Lettuce Wraps with Spicy Chickpeas

    Quinoa Lettuce Wraps with Spicy Chickpeas

    Quinoa Lettuce Wraps are the perfect raw-cooked fusion meal to enjoy throughout the spring season. Just about any combination of raw veggies along with a few legumes and/or whole grain will do. However, with a bit of fresh herb and some spice, you can create outrageously tasty lettuce wraps like this recipe with raw cucumber, tomato, green onion, and basil. An exquisite array of textures and flavors to please any palate. This light and refreshing plant-powered meal is gluten free, easy to prepare and will make an excellent springtime lunch.

    FILLING INGREDIENTS

    Makes 2 servings

    6 large romaine leaves
    2 cups quinoa
    1 cup cucumber, diced
    1 cup tomato, diced
    1 cup zucchini, diced
    ¼ cup green onions, diced
    ¼ fresh basil, diced
    1 tbs fresh lemon juice
    ½ tsp sea salt
    1 ½ cup Spicy Chickpeas (recipe below)

    DIRECTIONS

    Mix all ingredients together in a large bowl and place about 1 cup serving into each large romaine leaf. Note: If using romaine hearts, (which have smaller leaves) just make 6 smaller wraps instead of 3 larger ones. Serve with a fresh pressed juice or fresh fruit salad. Enjoy.

    OIL-FREE SPICY CHICKPEAS 

    1 ½ cups cooked chickpeas (or 15 oz can prepared)
    2 tsp lemon juice
    2-3 tsp tamari (gluten free)
    2 tsp chili powder
    1 tsp garlic granules
    ½ tsp paprika

    Place all ingredients together in a medium sized bowl, mix well to coat. Let sit for 8-10 minutes. Spread evenly onto a parchment paper lined cookie sheet and heat for 20-25 minutes at 400 degrees (stir them once after 10 minutes). Remove from oven and allow to cool completely before storing at room temperature in a sealed glass container for up to 5 days.

    Note: because they are oil free, they will be slightly soft on the inside, instead of crispy. *By eliminating oils and adding lemon juice, this minimizes the creation of heat-generated toxins like Advanced Glycation Endproducts (AGE’s).

    For more great recipe ideas—follow Kris on Instagram, or visit her website: KrisKeating.com

    NUTRITIONAL INFORMATION
    3 large romaine leaves with 3 cups filling

    Calories: 445
    Carbs: 78 g
    Protein: 20 g
    Fat: 7 g
    Omega 3: 0.34 g
    Fiber: 17 g

    Calcium: 137 mg
    Iron: 7 mg
    Magnesium: 205 mg
    Potassium: 1183 mg
    Selenium: 10 mcg
    Zinc: 4 mg

    B1: 0.44 mg
    B2: 0.40 mg
    B3: 2.3 mg
    B5: 0.71 mg
    B6: 0.59 mg
    Choline: 108 mg
    Folate: 380 mcg
    Vitamin C: 31 mg
    Vitamin E: 2 mg
    Vitamin K: 106 mg

    BCAA’s
    Isoleucine: 0.78 g
    Leucine: 1.29 g
    Valine: 0.68 g

    Source: cronometer.com

  • Indian-Spiced Lentils with Seasoned Quinoa

    Indian-Spiced Lentils with Seasoned Quinoa

    INDIAN-SPICED LENTILS

    with SEASONED QUINOA

    Mix up your dinner repertoire with this spicy quinoa and lentil dish. As a seed with a grain-like texture, quinoa is a healthy staple ingredient for those avoiding gluten in their diets. This Indian-inspired meal is light yet satisfying but also has the nutrition and depth of flavor that speaks to the season. Lentils and quinoa are a match made in heaven, so you can’t go wrong this hearty dish that is full of aromatic spices.

    INDIAN-SPICED LENTILS

    Ingredients

    Makes 2 servings

    32 ounce crushed tomatoes
    1/2 cup diced carrot
    1/2 cup diced onion
    1 cup spinach, chopped
    2 tbs minced fresh parsley (or 1 tbs dried)
    2 tsp apple cider vinegar
    2 cloves garlic, minced
    1.5 tsp garam masala
    1 tsp curry powder
    1/2 tsp cumin
    1/2 tsp coriander
    1.5 tsp sea salt
    1/2 tsp red chili flakes
    Pinch of nutmeg
    1.5 cup cooked lentils

    Add all ingredients to medium saucepan, except the cooked lentils. Bring to boil, turn heat to low and simmer for 20 minutes. Add cooked lentils, simmer additional 10-15 minutes or until it thickens up a bit. Serve over Seasoned Quinoa and top with 1/4 avocado and a few sprigs of fresh cilantro.

    SEASONED QUINOA

    Ingredients

    Makes 2 servings

    4 cups cooked quinoa
    2 tbs minced fresh cilantro (or 1 tbs dried)
    1/2 tsp garlic granules
    1/2 tsp sea salt
    1/2 tsp curry powder
    In a medium sized bowl, combine all ingredients and mix well.

    Nutritional Information
    * includes 1/4 avocado and 2 cups quinoa

    Calories: 858
    Carbs: 153 g
    Protein: 39 g
    Fat: 14 g
    Omega 3: 0.51 g
    Fiber: 35 g

    Calcium: 283 mg
    Iron: 17.3 mg
    Magnesium: 2967 mg
    Potassium: 412 mg
    Selenium: 18 mcg
    Zinc: 7.7 mg

    B1: 1.07 mg
    B2: 0.87 mg
    B3: 9.8 mg
    B5: 2.9 mg
    B6: 1.66 mg
    Choline: 206 mg
    Folate: 559 mcg
    Vitamin C: 58 mg
    Vitamin E: 9.5 mg
    Vitamin K: 125 mcg

    BCAA’s
    Isoleucine: 1.41 g
    Leucine: 2.3 g
    Valine: 1.63 g

    Source: cronometer.com