No1 QUINOA - the super grain of the future
The quinoa plant originates from Peru and Bolivia, where it has been grown for more than 6000 years. The seeds of the plant contain many important amino acids, and thus have a very high protein content. Quinoa is the perfect substitute for meat in a vegetarian diet. Quinoa contains the super-healthy N-3 fatty acids, also called OMEGA fatty acids.
Of vitamins and minerals, quinoa contains, inter alia:
Vitamin B9 (folic acid)
Example recipe with QUINOA:
2 parts whole quinoa (see tip below),
3 1/2 cups of water,
1 bouquet (500 g) of broccoli,
30 g almonds (or other nuts),
1 tbsp. olive oil,
1 garlic clove,
1 tbsp. Good semi-strong curry,
1 DL water,
juice of 1/2 lemon
Course of action:
• Get the quinoa in a sieve. Rinse it in cold water and drip it off.
• Put it in a pot with the water. Bring to a boil. Cook it under a lid on low heat for approx. 10 minutes, until the seeds open and small "rings" become visible.
• Remove from the heat, stir in salt and allow the quinoa to soak for 10 minutes or more. Now all the moisture is absorbed and the seeds are loosely cooked.
• Cut the end of the broccoli stick. Cut the stick into triangles and the flower into small bouquets.
• Arrow the garlic. If it is large, cut it into 2 pieces so there is room for the pieces in your garlic press.
• Chop the almonds roughly on a cutting board.
• Place a large frying pan or pan over medium-high heat. Shake the almonds without fat until light brown. Stir in them or shake the pan almost all the time. Immediately pour them into a bowl.
• Continue to cook over medium heat. Pour the oil on the pan. Squeeze the garlic onto the pan and add the curry. Stir while the curry is simmering and is "burned off".
• Put on the broccoli. Add water and salt. Stir while roasting 3-6 minutes until lightly crispy. Taste it continuously.
• Mix quinoa and broccoli. Taste the dish with lemon juice and salt.
• Sprinkle with the almonds when serving.
Tip: Quinoa (pronounced kinua) has the same protein composition as meat and can replace it. Buy it in a well-stocked supermarket or in a health food store.
Tip: Broccoli is also super healthy with lots of fiber, vitamins and minerals.
Tip: Add 2 teaspoons peeled, finely grated fresh ginger along with the curry for an extra spice.
And if you just love meat, you can eat meat or fish for the dish - but remember the protein content of quinoa covers your protein needs well…