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Celebrate heart health with bowl of quinoa

Published: Wednesday, Feb. 12, 2014 1:15 a.m. CDT

Serve up a heart healthy meal to celebrate February’s focus on heart health. A combination of quinoa and vegetables gives you great flavor and a bowlful of nutrition.

Quinoa is a nutritional all-star that belongs on your plate, whether you are trying to improve nutrient levels, lose weight, or satisfy hunger. This whole grain has 8 grams of protein and 5 grams of fiber in one cup. It’s also packed with nutrients such as iron, zinc, selenium and vitamin E.

Quinoa is as easy to prepare as rice and is gluten free for those individuals with Celiac Disease. Enjoy quinoa at any meal. It can be combined with vegetables, nuts or lean protein. This stew recipe uses a variety of vegetables, is easy to prepare and is the perfect bowl of heart goodness.

Quinoa and Vegetable Stew

Makes 6 servings


2 T. Canola oil

2/3 cup quinoa

1 carrot, diced

½ onion, finely chopped

1 small head cauliflower, chopped

½ green pepper, seeded and chopped

2 garlic cloves, crushed

2 cups vegetable broth

3 ½ cups water

8 canned whole peeled tomatoes, chopped

4 T. Tomato sauce, from the can with the tomatoes

1 ½ cups cabbage, sliced

8 basil leaves, torn

2 bay leaves

2 cups baby spinach

¼ cup parsley, for garnish

Salt and pepper to taste

Italian seasoning to taste

Instructions: Heat the oil in a large pot on medium-high heat. Stir in the quinoa, carrot, onion, bell pepper, cauliflower and garlic. Cook the mixture for a few minutes until lightly browned, stirring frequently. Pour in the broth, water, tomatoes and sauce, cabbage, bay leaves, Italian seasoning, basil, and spinach. Increase the heat to high and bring to a boil. Reduce the heat to medium and simmer until the quinoa and vegetables are tender, about 10 minutes. Season the dish to taste with salt and pepper. Garnish with parsley before serving. Also, don’t forget to remove the bay leaves.

Nutrition information: 252 calories, 39.5 g

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