Warm Quinoa Salad with Edamame and Tarragon - 9 pts

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Warm Quinoa Salad with Edamame and Tarragon - 9 pts

1 cup quinoa (see Note)

2 cups vegetable broth

2 cups frozen shelled edamame, thawed (10 ounces)

1 tablespoon freshly grated lemon zest

2 tablespoons lemon juice

2 tablespoons extra-virgin olive oil

2 tablespoons chopped fresh tarragon or 2 teaspoons dried

1/2 teaspoon salt

1/2 cup drained and diced jarred roasted red peppers (3 ounces)

1/4 cup chopped walnuts, preferably toasted (see Cooking Tip)

 

 

 

1.Toast quinoa in a dry skillet over medium heat, stirring often,

until it becomes aromatic and begins to crackle, about 5 minutes.

Transfer to a fine sieve and rinse thoroughly.

2. Meanwhile, bring broth to a boil in a medium saucepan over high

heat. Add the quinoa and return to a boil. Cover, reduce heat to a

simmer and cook gently for 8 minutes. Remove the lid and, without

disturbing the quinoa, add edamame. Cover and continue to cook until

the edamame and quinoa are tender, 7 to 8 minutes longer. Drain any

remaining water, if necessary.

3. Whisk lemon zest and juice, oil, tarragon and salt in a large bowl.

Add peppers and the quinoa mixture. Toss to combine. Divide among 4

plates and top with walnuts.

 

Makes 4 servings, 1 1/2 cups each

ACTIVE TIME: 25 minutes

TOTAL TIME: 25 minutes

EASE OF PREPARATION: Easy

 

NUTRITION INFORMATION: Per Serving: 404 calories; 17 g fat (1 g sat, 6

g mono); 0 mg cholesterol; 47 g carbohydrate; 16 g protein; 8 g fiber;

528 mg sodium; tk mg potassium.

Nutrition bonus: Fiber (31% daily value), Iron (25% dv), Vitamin A

(20% dv), Vitamin C (20% dv).

2 1/2 Carbohydrate Servings

Exchanges: 3 starch, 1 very lean meat, 3 fat (mono)

 

Source: EatingWell for Health

Formatted by Chupa Babi in MC: 04.20.07

 

TIP: To toast walnuts: Cook in a small dry skillet over medium-low

heat, stirring constantly, until fragrant, 2 to 4 minutes.

Quinoa is a delicately flavored grain that was a staple in the ancient

Incas' diet. It is available in most natural-foods stores and the

natural-foods sections of many supermarkets. Toasting the grain before

cooking enhances its flavor and rinsing removes any residue of

saponin, quinoa's natural, bitter protective covering.

 

MAKE AHEAD TIP: Prepare through Step 3. Cover and refrigerate for up

to 2 days.

 

Quinoa, a super food from South America, is packed with protein and

fiber. Toasting it gives it a slightly nutty taste, a complement to

the walnuts and a foil to the lemony tarragon dressing. Try this salad

over greens of any sort: fresh arugula, Boston lettuce leaves or

wilted spinach.

 

ChupaNote: Used 1/4 cup fresh mint instead of the tarragon, added 2 T.

capers, 1/4 cup chopped kalamata olives, 1/4 cup chopped green onions,

and 1 teaspoon red pepper flakes. Needed more lemon, but I didn't

measure.

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