Further Food Nutritionist Commentary:

Often considered a grain, quinoa is actually a seed, making it naturally gluten-free. One of the few plant sources of complete protein, it contains all nine of the essential amino acids the body is unable to produce on its own, offering 8 grams/serving. Quinoa also provides plenty of fiber to regulate blood sugar, improve digestion and promote satiety; as well as magnesium -- a nutrient many of us don't get enough of, and free radical-fighting antioxidants. Add to that the potent nutrients in Swiss chard, including vitamins B6, C, E and K, calcium, potassium and anti-inflammatory phytonutrients, and this dish supports everything from your eyes and heart to your bones and immune system.

By Heather Goesch, MPH, RDN, LDN
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Quinoa with Caramelized Red Onions and Swiss Chard

  • Prep Time: 5-10 mins
  • Cook Time: 30 mins
  • Servings: 8

Ingredients

1 cup quinoa (rinsed with cold water)
2 cups water
¼ teaspoon Herbamare
1 tablespoon olive oil

1 red onion (diced)

1 large bunch swiss chard (cleaned and chopped into bite size pieces)

2 tablespoons extra virgin olive oil

2 tablespoons lemon juice

sea salt & pepper (to taste)

 

Instructions

  1. Place quinoa in a heavy pot over high heat and stir until quinoa pops (this will bring out the nutty flavor).
  2. Add 2 cups water and 1/4 teaspoon Herbamare and bring to boil.
  3. Cover pan and reduce heat to low for 20 minutes.
  4. Heat large frying pan over medium heat and add 1 tablespoon olive oil
  5. When hot, add red onion and cook until lightly brown.
  6. Add Swiss chard and sauté until cooked (about 8 minutes).
  7. When quinoa is done, fluff with a fork. Add vegetables, sea salt (or Herbamare), extra virgin olive oil and lemon juice.  Taste and adjust seasonings. Enjoy!

 

Place quinoa in a heavy pot over high heat and stir until quinoa pops (this will bring out the nutty flavor). Add 2 cups water and 1/4 teaspoon Herbamare and bring to boil. Cover pan and reduce heat to low for 20 minutes. Heat large frying pan over medium heat and add 1 tablespoon olive oil When hot, add red onion and cook until lightly brown. Add Swiss chard and sauté until cooked (about 8 minutes). When quinoa is done, fluff with a fork. Add vegetables, sea salt (or Herbamare), extra virgin olive oil and lemon juice.  Taste and adjust seasonings. Enjoy!  

Nutrition Information

Per Serving:  Calories: 136; Total Fat: 6g; Saturated Fat: 1g; Monounsaturated Fat: 4g; Polyunsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 88mg; Potassium: 257mg; Carbohydrate: 18g; Fiber: 2g; Sugar: 1g; Protein: 3g

Nutrition Bonus:   Vit A: 22%; Vit C: 14%; Iron: 13%

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