ONLINE EXTRA — BEYOND RICE: Quinoa, Apricot and Nut Clusters . . . Wheat Berry Salad with Curry Vinaigrette . . . Hot Millet Amaranth Cereal
By: Herald Staff Reports,
Quinoa, Apricot and Nut Clusters
1½ cups water
¾ cup white quinoa, rinsed and drained
1½ cups old-fashioned rolled oats (not instant)
½ cup raw shelled sunflower seeds
½ cup raw shelled pistachios, coarsely chopped
1 cup unsulfured, dried apricots, thinly sliced
¼ cup sugar
½ teaspoon coarse salt
¼ cup honey
2 tablespoons canola or safflower oil
1½ teaspoons vanilla
2 large eggs, plus 1 egg white, lightly beaten
Vegetable oil cooking spray
Preheat oven to 350 degrees. Bring the water to a boil in a small saucepan. Add quinoa; return to a boil. Stir once; cover and reduce heat to a simmer. Cook until quinoa is slightly underdone and has absorbed most of the liquid, 12 minutes. Using a slotted spoon, transfer quinoa to a rimmed baking sheet. Bake, fluffing with a fork occasionally, until pale golden, 30 to 35 minutes. Transfer to large bowl; let cool.
Spread oats evenly on a baking sheet; bake, stirring occasionally, until lightly browned, 15 minutes. Add oats to quinoa. Spread seeds on baking sheet and bake, stirring occasionally, until lightly toasted, 7 minutes. Add to quinoa; let cool. Reduce oven temperature to 300 degrees.
Toss nuts, apricots, sugar and salt with quinoa mixture. Mix honey, oil and vanilla into eggs; stir into quinoa mixture.
Line a rimless baking sheet with parchment paper; lightly coat with cooking spray. For each cluster, place ¼ cup mixture onto sheet, spacing 3 inches apart. Flatten to ¼-inch thick. Bake, rotating sheet halfway through, until crisp, about 25 minutes. Let cool completely on a wire rack. Store loosely covered with aluminum foil up to 2 days.
Yield: 20 clusters.
Approximate nutritional analysis per 2-cluster serving: 329 calories, 10.6 grams fat (3.4 grams saturated), 42 milligrams cholesterol, 49 grams carbohydrates, 10 grams protein, 5 gram fiber, 139 milligrams sodium.
Quinoa Salad with Red Bell Pepper and Cilantro
1 cup quinoa, rinsed and dried on a towel
1½ cups water
Salt and pepper
½ red bell pepper, seeded and chopped fine
½ jalapeno chili, stemmed, seeded and minced
2 tablespoons minced red onion
1 tablespoon minced fresh cilantro
2 tablespoons lime juice
1 tablespoon extra-virgin olive oil
2 teaspoons Dijon mustard
1 small garlic clove, minced
½ teaspoon ground cumin
Toast quinoa in a large saucepan over medium heat, stirring often, until lightly toasted and aromatic, about 5 minutes. Stir in water and ¼ teaspoon salt; bring to a simmer. Reduce heat to low, cover and simmer until quinoa has absorbed most of the water and is nearly tender, 12 minutes. (Any remaining water will evaporate as the quinoa cools.) Spread quinoa in a rimmed baking sheet and set aside until tender and cool, 20 minutes.
Transfer quinoa to a large bowl. Stir in the bell pepper, jalapeno, onion and cilantro.
In a separate bowl, whisk the lime juice, oil, mustard, garlic and cumin. Pour over quinoa and toss to coat. Season with salt and pepper and serve. Or refrigerate in an airtight container up to 2 days; season with salt, pepper and lime juice to taste before serving.
Yield: Serves 4.
Approximate nutritional analysis per ¾-cup serving: 200 calories, 6 grams fat (1 gram saturated), no cholesterol, 30 grams carbohydrates, 6 grams protein, 3 grams fiber, 220 milligrams sodium.
Quinoa Pilaf with Lemon and Thyme
1 onion, minced
1 teaspoon olive oil
Salt and pepper
1½ cups quinoa, rinsed and dried on a towel
1¼ cups low-sodium chicken broth
1 teaspoon grated lemon zest
1 teaspoon minced fresh thyme or ¼ teaspoon dried
2 teaspoons fresh lemon juice
2 tablespoons minced fresh parsley, basil, cilantro or scallions
Combine the onion, oil and ¼ teaspoon salt in a large saucepan. Cover and cook over medium-low heat, stirring occasionally, until the onion is softened, 8 to 10 minutes.
Stir in the quinoa, increase the heat to medium, and cook, stirring often, until the quinoa is lightly toasted and aromatic, about 5 minutes. Stir in the broth, lemon zest and thyme and bring to a simmer. Reduce the heat to low, cover and simmer until the quinoa is transparent and tender, 16 to 18 minutes.
Remove the pot from the heat, lay a clean folded kitchen towel across the top of the pot and replace the lid. Let sit for 10 minutes, then fluff the quinoa with a fork. Stir in the lemon juice and fresh parsley or herbs. Season with salt and pepper to taste and serve.
Yield: Serves 6.
Approximate nutritional analysis per ¾-cup serving: 170 calories, 3.5 grams fat (no saturated), no cholesterol, 30 grams carbohydrates, 6 grams protein, 4 grams fiber, 220 milligrams sodium.
Wheat Berry Salad with Curry Vinaigrette
5 tablespoons fresh lemon juice
2 tablespoons red wine vinegar
1 tablespoon curry powder
1 tablespoon packed freshly grated ginger (about a 1-inch piece grated)
1 large garlic clove, minced or pressed
1 teaspoon sea salt
Freshly ground black pepper to taste
½ cup extra virgin olive oil
8 cups water
1 ½ cups whole-grain wheat berries
3 teaspoons red wine vinegar
1 pound red beets, washed, stems and roots cut off
1 tablespoon extra virgin olive oil
Freshly ground black pepper
1 cup finely diced red onion
4 celery stalks, cut in ¼-inch thick slices
½ cup dried cranberries or dried tart cherries
½ teaspoon. ground cinnamon
½ cup toasted, coarsely chopped pecans
Directions for the Curry Vinaigrette: In a small bowl, whisk together the lemon juice, vinegar, curry powder, ginger, garlic, salt and pepper. Add the oil in a slow steady stream, whisking to blend and form an emulsion. Set aside until ready to use.
Yield: About 1 cup.
Directions for the wheat berry salad: In a large saucepan, combine the 8 cups of water with the wheat berries and bring to a boil over high heat. Lower the heat to a simmer and cook uncovered for 35 minutes, until the wheat berries are tender but still chewy. Drain the wheat berries in a colander, then place them into a large bowl. Pour the vinegar over the hot wheat berries and toss, coating evenly. Seat aside to cool to room temperature.
Heat the oven to 375 degrees. Halve the beets, cutting them into roughly the same size. Toss with the olive oil, sprinkle with salt and pepper, and place cut side down on a baking pan lined with foil. Roast for 30 to 35 minutes, until soft when pierced with a fork.
When the beets are roasted, remove the pan from the oven and set aside just until the beets are cool enough to handle. Using a small paring knife or your fingers, peel the skin off the beets, and then cube the beets into ½-inch pieces. Set aside in a glass bowl until ready to use.
Toss the onion, celery, dried cranberries or cherries, and cinnamon into the bowl with the wheat berries. Pour the Curry Vinaigrette over the salad, tossing gently to combine. Just before serving, add the pecans and the beets. For best flavor, serve at room temperature.
Yield: Serves 6 or more.
Red Quinoa with Green Beans and Tomatoes
2 cloves garlic, chopped finely
½ small onion or shallot, sliced
1 cup red quinoa
¼ cup dry white wine
2 cups vegetable or chicken stock (at room temperature)
1½ cups green beans, sliced into 1-inch lengths
1 15-ounces can diced tomatoes, drained well
½ teaspoon thyme, dried
3 tablespoons fresh lemon juice
Saute garlic and onion with olive oil in a skillet for about 3 minutes, until onion is tender. Add red quinoa and stir until well coated. Add wine and stir for about 1 minute.
Add vegetable stock, green beans, tomatoes and thyme. Cover, bring to boil, then lower heat and cook until beans and quinoa are soft, stirring occasionally, about 20 minutes.
Remove lid and let cook another 5 minutes to finish absorbing most of the liquid. Season to taste with lemon juice.
Yield: Serves 4.
Hot Millet Amaranth Cereal
2½ cups water
½ cup millet, toasted
½ cup amaranth, toasted
Place millet and amaranth into a dry skillet over medium heat and stir until the grains begin to crackle and release their nutty aroma, about 5 minutes.
In a saucepan over medium heat, bring water to a boil. Add toasted millet and amaranth in a steady stream, stirring constantly. Return to a boil. Reduce heat to low. Cover and simmer until grains are tender and liquid is absorbed, about 25 minutes.
Serve hot, with milk and sugar, honey or maple syrup. Top with dried fruits and chopped nuts, such as raisins, cranberries, pecans or almonds, if desired.
Yield: Serves 6.
Minnesota Wild Rice Soup
2 tablespoons unsalted butter
1 cup finely chopped carrots
2 ½ cups finely diced leeks (white and light green parts)
1 cup finely diced celery
¼ cup all-purpose flour
2 quarts (8 cups) chicken broth
¾ cup wild rice
½ teaspoon salt, or as needed
¾ cup heavy cream, hot
3 tablespoons dry sherry
¼ cup minced chives
3 tablespoons chopped parsley
Clean wild rice before cooking by placing it in a bowl with plenty of cold water. Give rice a stir, then set the bowl aside for a few minutes to let any debris float to the surface. Pour off the water and proceed with the recipe.
Heat the butter in a soup pot over medium heat. Add the carrots, leeks, and celery. Cook until softened, about 5 minutes.
Reduce heat to low, add the flour and stir well. Cook gently for about 3 minutes, stirring constantly.
Add the broth gradually, whisking well with each addition to eliminate lumps. Bring to a simmer.
Add the wild rice and salt. Continue to simmer the soup until the rice is tender, but still chewy, about 45 minutes.
Stir in the heated cream and sherry. Season to taste with salt. Serve in heated bowls, garnished with the chives and parsley.
Yield: Serves 8.
Mushroom Barley Soup
1 tablespoon vegetable oil
1¼ cups small-dice onion
1/3 cup small-dice carrot
½ cup small-dice celery
1/3 cup small-dice parsnip (optional)
3 cups sliced white mushrooms
2 quarts chicken broth (8 cups)
¾ cup pearl barley
½ teaspoon salt, or as needed
½ teaspoon freshly ground black pepper, or as needed
1 tablespoon chopped parsley
2 tablespoons dry sherry or sherry vinegar (optional)
Heat the oil in a soup pot over medium heat. Add the onion and cook, stirring frequently, until golden brown, about 10 minutes.
Add the carrot, celery, parsnip (if using) and mushrooms. Stir well to combine with the onion. Cover the pot and cook over low heat for 3 to 4 minutes.
Remove the cover and add the broth and barley. Bring to a simmer and cook until the barley is tender, about 30 minutes.
Season the soup to taste with salt and pepper. Stir in the parsley. Stir in the sherry or vinegar (if using) just before serving. Serve in heated bowls.
Yield: Serves 8.
Note: Feel free to bolster the flavor of this soup by incorporating your favorite fresh or dried wild mushrooms.
Curried Quinoa Salad
2 cups water
1 cup quinoa
2 teaspoons curry powder or garam masala
8 green onions, chopped
2 15-ounce cans chickpeas, rinsed, drained
2 cups shredded carrots
½ cup dried cranberries
Yogurt-cumin dressing, recipe below
Heat the water to a boil in a large saucepan. Add the quinoa and curry powder; lower heat to a simmer. Cover pan; cook 20 minutes. Meanwhile, combine the green onions, chickpeas, carrots and cranberries in a large bowl; arrange on top of quinoa, or stir all ingredients together. Serve drizzled with dressing.
Yogurt-cumin dressing: Combine 1 cup plain non-fat yogurt, ½ cup chopped fresh cilantro, 3 teaspoons lemon juice, 1 teaspoon each grated lemon zest and hot chili sauce and ¼ teaspoon ground cumin in a small bowl; refrigerate before serving.
Makes: Serves 4.
Approximate nutritional analysis per serving: 531 calories, 11 percent of calories from fat, 6 grams fat (1 gram saturated), 5 milligrams cholesterol, 100 grams carbohydrates, 20 grams protein, 756 milligrams sodium, 16 grams fiber.
1 cup uncooked quinoa
1 cup bulgur
½ teaspoon green tea leaves (optional)
4 cups boiling water
1 fresh, medium-sized fennel bulb, finely diced
1 medium Meyer lemon with peel, finely diced
3 medium shallots, cut into thin rings
1 teaspoon herbs de Provence
1 tablespoon black sesame seeds
1/3 cup extra-virgin olive oil
1/3 cup Champagne vinegar Salt and pepper
Lettuce and freshly toasted bread (for serving)
Place quinoa, bulgur and tea leaves (if using) in heatproof bowl. Add boiling water and let sit 45 minutes. Add remaining ingredients and toss. Cover and chill. Serve over a bed of lettuce and freshly toasted bread.
Yield: Serves 10.
Approximate nutritional analysis per serving without lettuce and bread): 425 calories, 31 percent of calories from fat, 14.6 grams fat, 23.1 grams protein, 49.3 grams carbohydrates, 3.5 grams fiber, 78 milligrams sodium,, 23 milligrams calcium.
Quail and Brown Rice Gascony Style
4 ounces butter or duck fat, divided use
2 semi-boneless quail (ribs, breastbone and backbone removed), seasoned with salt, pepper, minced garlic and favorite seasoned salt
7 peeled and sliced garlic cloves
1 cup diced shallots or brown onion
2 cups cremini mushrooms or brown mushrooms, cut in fourths
1 cup haricots verts (or green beans) cut into 2-inch pieces, plus 6 whole beans cooked tender-crisp in boiling water for garnish
1 teaspoon dried or fresh thyme leaves
Salt and pepper to taste
2 cups raw brown rice
About 6 cups boiling water, divided use
Garnish: 1 sprig fresh rosemary
Garnish: 1 tablespoon chopped fresh parsley
In 10-inch saute pan or paella pan, cook quail on medium heat in 2 ounces of butter or duck fat to medium doneness, turning occasionally, about 15 minutes. Remove quail from pan and set aside, covered with foil. Do not clean pan.
In same pan, add remaining butter or duck fat and increase heat to high. Add garlic, shallots, mushrooms, 2-inch pieces of haricots verts and thyme. Cook until beans are bright green and shallots soften. Season with salt and pepper. Add rice and stir to coat. Add 3 cups boiling water and stir to combine, scraping bottom of pan to loosen any browned bits. Bring to boil and reduce heat to medium-low and simmer gently until liquid has almost evaporated, about 15 to 20 minutes. Add ¾ cup boiling water and stir; when almost all liquid evaporates again, repeat procedure, adding ¾ cup more water and cooking to evaporate most of liquid. Repeat until rice is cooked to desired degree of doneness (about 40 to 60 minutes total cooking time).
Taste rice and adjust seasoning as needed. Arrange quail and whole beans on top of rice. Place rosemary sprig in center. Sprinkle with chopped parsley and serve.
Yield: Serves 6.
Approximate nutritional analysis per serving: 570 calories, 62 percent of calories from fat, 39.2 grams fat, 22.5 grams protein, 31 grams carbohydrates, 1.9 grams fiber, 378 milligrams sodium, 14 milligrams calcium.