Are you planning a gluten-free Thanksgiving menu? Quinoa is a great grain for diabetics and pretty much anyone who wants to eat a healthy diet! It is gluten-free, loaded with protein, fiber, iron, vitamin E, magnesium, and potassium. The protein in quinoa is a complete protein, containing all 9 essential amino acids. The carbohydrates in quinoa are complex, and it has a low rating on the Glycemic Index. It is also an alkaline-forming food, which will keep your gut flora balanced and reduce inflammation. You can feel good about eating this veggie quinoa stuffing!
Further Food Nutritionist Commentary:
By Liz Lederman
Veggie Quinoa Stuffing (Dairy-Free, Gluten-Free, Vegan)
3 cups cooked tri-color Quinoa (cook it in vegetable broth instead of water)
1 cup chopped celery
1 cup chopped carrots
1 small white onion, chopped
4 cloves garlic, chopped
1.5 cups baby spinach, cut in half
1 cup chopped walnuts
1.5 cups granny smith apples, chopped
1/2 teaspoon celery seeds
1-2 tablespoons coconut oil for sauteing
*Salt and pepper to taste
- Start by cooking the dry quinoa according to package instructions, using broth, instead of water. You will need about 1 ½ cups of dry quinoa to make 3 cups cooked. The ratio is 2 parts liquid to 1 part dry quinoa. While the quinoa simmers, prepare the vegetables.
- In a large non-stick ceramic pan over medium heat, sauté the carrots, onions, and celery in the coconut oil until soft and light brown. Add the garlic for the last two minutes of sautéing. Sprinkle with salt (use less if you cooked the quinoa in broth), celery seeds, and pepper.
- To bake your quinoa stuffing, preheat the oven to 375 degrees F. Stir together the warm vegetables, apples, spinach, walnuts, and quinoa in a large bowl, then pour the mixture into a 2 quart casserole dish
- Bake for about 15 minutes, just to get the top a little crispy. Serve warm and enjoy!
Per Serving: Calories: 247; Total Fat: 9 g; Saturated Fat: 1 g; Monounsaturated Fat: 1 g; Polyunsaturated Fat: 5 g; Cholesterol: 0 mg; Sodium: 19 mg; Potassium: 373 mg; Carbohydrate: 34 g; Fiber: 5 g; Sugar: 4 g; Protein: 8 g
Vitamin C: 6%; Vitamin A: 42%; Iron: 13%; Calcium: 4%
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