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luri & wilma

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Meatless Mondays - We're Keen on Quinoa

Meatless Monday, Good Eatsmegan paranickComment
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Have you ever thought about creating a dish for the environmentally friendly Meatless Monday campaign and wondered “where is the protein?”  Or, if you’re like me, and are constantly being faced with the question, “but how do you get your protein?” when declaring yourself to be a vegetarian.

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Enter Quinoa! (Pronounced, “Keen- WAH.”)  Quinoa is really a seed that is used as a grain. Quinoa is a superfood - one that is high in nutrients iron, manganese, phytonutrients, fiber, folate, magnesium, and phosphorus, while low in sodium, cholesterol, and fat. Quinoa is a complete protein, meaning that this supercharged superfood includes all of the essential amino acids. Partly because of its “high nutritive value,” the Food and Agriculture Organization of the United Nations has declared 2013 as The International Year of the Quinoa. Vive la Quinoa! 

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A very quick Quinoa recipe for your short lived Monday nights:

We're Keen on Quinoa Tacos:
1 cup quinoa ( I used red for this recipe)
2 cups vegetable broth, or water
1-2 T olive oil, for sauteing 
1 small white onion 
1 can black beans, drained and rinsed
½ cup diced tomatoes (1 medium tomato)
1 tsp cumin
1 tsp chili powder
1 lime, for garnish
avocado (optional)
cheese (optional)
salsa, sour cream, vegan sour cream, cilantro, or whatever else your little heart desires to add to your tacos

Combine quinoa with broth or water in pot, bring to a boil, then simmer for 15 minutes or slightly more, when the broth has been absorbed. While the quinoa is a cookin’- saute the onion in olive oil, until translucent. Add the onion, as well as the black beans, tomato, cumin and chili powder to the pot and heat over medium- low heat for ten more minutes. In the meantime,warm your taco shells. Assemble the tacos to your desire.



* Photo credit for quinoa

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