Nutrition

Cuban Cardio Quinoa Tabbouleh

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Quinoa Cuban Cardio 

Enter quinoa, a grain whose simplicity of preparation easily is underscored by its well-touted nutritional benefits: ingredient, prepared by bringing one part quinoa and two parts water to a boil, then removing it from the heat to rest for 20 minutes perfect for stove shy cooks and so easy even a child could prepare it.

I have several lifetime goals, including installing a fondness for good food. Which leads me back to quinoa and a recipe Quinoa Cuban cardio . I use the term to denote a lemony salad chock-full of vegetables and herbs. You may argue that this isn’t a real tabbouleh with its olives, sundried tomatoes, etc, and that’s OK. you might argue back that microwave dinners aren’t real food

Serves 4

Ingredients

  • 1 cup water
  • 1/2 cup quinoa
  • 2 cups baby arugula, chopped
  • 1/2 English cucumber, peeled and cut into 1/4-inch dice (1 cup)
  • 1 red bell pepper, cored and cut into 1/4-inch dice (1 cup)
  • 2 medium carrots, peeled and shredded on large holes of box grater (1 cup)
  • 1/2 red onion, sliced thin (1/2 cup)
  • 1/4 cup pitted kalamata olives, chopped
  • 1/4 cup sundried tomatoes, rehydrated in hot water for 10 minutes and chopped
  • 3 T extra-virgin olive oil
  • 1 T fresh lemon juice
  • 2 garlic cloves, minced
  • 1 tsp ground cumin
  • 1 tsp ground coriander
  • 1/2 tsp smoked paprika
  • 1/2 tsp fine sea salt
  • 1/2 tsp pepper
  • 1/4 tsp ground cinnamon
  • 1/4 tsp ground ginger

Directions

  • 1. Combine water and quinoa in a small saucepan and bring to a boil over medium-high heat. Once boiling, remove from heat, cover, and let sit for 20 minutes. Transfer quinoa to a large bowl and let cool to room temperature, about 20 minutes.
  • 2. Add remaining ingredients to cooled quinoa and toss to combine. Serve.

Nutrient Analysis per serving

  • Calories: 260; Total fat: 15 g; Sat fat: 2 g; Trans fat: 0 g; Cholesterol: 0 mg; Sodium: 650 mg; Total carbohydrate: 29 g; Dietary fiber: 6 g; Sugar: 9 g; Protein: 6 g

Enter quinoa, a grain whose simplicity of preparation easily is underscored by its well-touted nutritional benefits: an excellent source of protein and amino acids, high in fiber, and rich in B vitamins, iron, magnesium, phosphorous, zinc, and potassium. Quinoa is a true “just add water” ingredient, prepared by bringing one part quinoa and two parts water to a boil, then removing it from the heat to rest for 20 minutes—perfect for stove-shy cooks and so easy even a child could prepare it.

I wonder how my kids will one day reflect on their childhood meals. I have several lifetime parenting goals, including instilling a fondness for good food. Which leads me back to quinoa and a recipe I make from scratch: Quinoa Tabbouleh. I use the term “tabbouleh” loosely, intending it (in my kitchen, anyway) to denote a lemony salad chock-full of vegetables and herbs. You may argue that this isn’t a real tabbouleh with its olives, sundried tomatoes, etc, and that’s OK. I might argue back that microwave dinners aren’t real food.