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Add a photoOne of the great grains for the body, Quinoa!
A single cup of cooked quinoa has 8 grams of protein, which is more that most grains. In addition Quinoa has a high amount of iron that raises the hematocrit. This helps people who eat it fight senility since it delivers more oxygen to the brain.
It has a very low glycemic index so it is a good choice for diabetics and it gives you a nutty flavor that works well for green, leafy salads, soup recipes and main dishes.
Adding Garlic and veggies makes this a simple dish that is packed with countless benefits!
Ингредиенты
- 2 teaspoons olive oil or canola
- 1 clove of garlic chopped
- 1 cup quinoa
- 2 cups water
- 2 tablespoons vegetable broth or vegetable bouillon granules
- 1 teaspoon ground black pepper
- 1 large carrot, chopped
- 1 cup of peas
Инструкции
- 1.Heat the olive oil in a sauce pan over medium heat; cook and stir the garlic in the hot oil until translucent, about 5 minutes. Lower the heat, stir in quinoa, and toast, stirring constantly, for no more than 2 minutes. Stir in the water, vegetable broth and black pepper; raise heat to high and bring to a boil. Cover, reduce heat to low, and simmer for 5 minutes.
- 2.Stir in the carrots and peas. Cover and simmer until all water is absorbed, about 10 more minutes.
- Serve as side dish or with a salad for a lunch or light dinner.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 201g | |
| Recipe makes 4 servings | |
| Calories 197 | |
| Calories from Fat 44 | 22% |
| Total Fat 4.94g | 6% |
| Saturated Fat 0.63g | 3% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 48mg | 2% |
| Potassium 333mg | 10% |
| Total Carbs 31.44g | 8% |
| Dietary Fiber 4.3g | 14% |
| Sugars 1.61g | 1% |
| Protein 7.0g | 11% |
