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Quinoa with Caramelized Red Onions and Swiss Chard

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It’s a delicious recipe that’s good for anyone, with any condition.

Further Food 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

Stars ( Reviews)

  • 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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2 thoughts on “Quinoa with Caramelized Red Onions and Swiss Chard

  1. Gloria Bakst

    Herbamare is a sea salt that is infused with organic herbs and vegetables for a year and then ground down. It is available on line or in Whole Foods in the spice aisle. You can just use sea salt if you don’t want to purchase it. I’ve been using it for over twenty five years, it’s great in soups, eggs and just about anything else.

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