Quinoa 365 (8 page)

Black Bean Nacho Dip

An appetizer that's great for entertaining or for simple snacking.
Makes 2 cups (500 mL).

½ cup (125 mL) water

¼ cup (60 mL) quinoa

1 cup (250 mL) cooked black beans

One 8 oz (250 g) package light cream cheese, softened

2 Tbsp (30 mL) milk

2 Tbsp (30 mL) fresh lime juice

3 Tbsp (45 mL) chopped fresh cilantro

¾ tsp (4 mL) ground coriander

¼ tsp (1 mL) ground cumin

Salt and ground black pepper to taste

Pinch cayenne pepper (optional)

Bring the water and quinoa to a boil in a small saucepan. Reduce to a simmer, cover and cook for 10 minutes. Turn the heat off and leave the covered saucepan on the burner for an additional 5 minutes. Remove the lid and fluff with a fork. Set aside.

Purée the black beans, cream cheese, milk and lime juice together in a blender or food processor. Blend in ½ cup (125 mL) of cooked quinoa and the cilantro, coriander, cumin, salt, black pepper and cayenne pepper (if using).

Serve with corn tortillas or toasted pita triangles. Store leftovers for up to 3 days in the refrigerator.

Quinoa Bean Dip

Served with tortilla chips, this dip is a perfect companion to the Sunday afternoon football game. Quick to whip up and high in protein and fiber, this bean dip has a tasty kick you can make as hot as you like.
Makes 2 cups (500 mL).

½ cup (125 mL) water

¼ cup (60 mL) quinoa

One 14 oz (398 mL) can pinto beans, drained and rinsed

1/3 cup (80 mL) prepared salsa, hot or medium

¼ tsp (1 mL) prepared hot sauce

2 Tbsp (30 mL) chopped fresh cilantro

¼ tsp (1 mL) chili powder

¼ tsp (1 mL) ground cumin

¼ tsp (1 mL) paprika

Pinch each garlic powder, onion powder, ground black pepper and cayenne pepper

Bring the water and quinoa to a boil in a small saucepan. Reduce the heat to a simmer, cover and cook for 10 minutes. Turn off the heat and leave the covered saucepan on the burner for an additional 5 minutes. Remove the lid and fluff with a fork. Set aside to cool.

In a food processor or blender, purée the ½ cup (125 mL) cooked quinoa with the remaining ingredients to a smooth consistency. Store in a sealed container in the refrigerator for up to 24 hours.

Quinoa Guacam-Óle!

This guacamole is thick and smooth, but if you prefer a chunkier dip, lightly mash or dice the avocado instead. Avocado has a myriad of health benefits, but it tastes so good you'll forget it is healthy.
Makes 2 cups (500 mL).

¼ cup (60 mL) water

2 Tbsp (30 mL) quinoa

1 large ripe avocado

1 Tbsp (15 mL) fresh lime juice

1 Tbsp (15 mL) chopped onion

1 tsp (5 mL) chopped fresh cilantro

½ tsp (2 mL) minced fresh garlic

¼ tsp (1 mL) salt

Bring the water and quinoa to a boil in a small saucepan. Reduce to a simmer, cover and cook for 10 minutes. Turn the heat off and leave the covered saucepan on the burner for an additional 5 minutes. Remove the lid, fluff with a fork and set aside to cool.

Purée all the ingredients in a blender or food processor. Place the dip in a serving dish and accompany with nachos or toasted pita chips. Refrigerate for up to 2 days. To maintain color, store with plastic wrap directly on the surface of the dip.

Quinoa Hummus

An even healthier version of the popular appetizer dip served with pita bread, chips or vegetables. Not just for entertaining, it makes a tasty addition to your lunch box.
Makes 2½ cups (625 mL).

½ cup (125 mL) water

¼ cup (60 mL) quinoa

One 19 oz (540 mL) can chickpeas, drained and rinsed

¼ cup (60 mL) water

¼ cup (60 mL) fresh lemon juice (about 1–2 lemons)

2 Tbsp (30 mL) tahini

1 tsp (5 mL) minced fresh garlic

½ tsp (2 mL) ground cumin

¼ tsp (1 mL) salt

¼ tsp (1 mL) cayenne pepper (optional)

1 tsp (5 mL) minced fresh parsley (optional)

Bring the ½ cup (125 mL) water and quinoa to a boil in a small saucepan. Reduce to a simmer, cover and cook for 10 minutes. Turn the heat off and leave the covered saucepan on the burner for an additional 5 minutes. Remove the lid, fluff with a fork and set aside to cool.

Combine the chickpeas, ½ cup (125 mL) cooked quinoa, ¼ cup (60 mL) water, lemon juice, tahini, garlic, cumin, salt and cayenne pepper (if using) in a food processor or blender. Purée until smooth. Place in a serving bowl and garnish with parsley (if using). Serve with vegetables, crackers or pita wedges. Refrigerate leftovers for up to 2 days.

Quinoa Tabbouleh

Quinoa gives traditional tabbouleh a twist. Wrap this refreshing mixture in romaine lettuce leaves or serve it as a salad or North American–style as a dip with fresh pita or pita chips. Serves 6 to 8 as lettuce wraps or up to 16 when served as a dip.
Makes 5 cups (1.25 L).

1 cup (250 mL) water

½ cup (125 mL) quinoa

2 cups (500 mL) seeded and diced ripe tomatoes

1 cup (250 mL) diced cucumber

1 cup (250 mL) finely chopped fresh parsley

¼ cup (60 mL) finely chopped fresh mint

¼ cup (60 mL) thinly sliced green onion

1/3 cup (80 mL) olive oil

1/3 cup (80 mL) fresh lemon juice (about 1–2 lemons)

½ tsp (2 mL) salt

½ tsp (2 mL) minced fresh garlic

¼ tsp (1 mL) ground cinnamon

Bring the water and quinoa to a boil in a medium saucepan. Cover, reduce to a simmer and cook for 10 minutes. Turn the heat off and leave the covered saucepan on the burner for another 4 minutes. Fluff with a fork and allow the quinoa to cool.

Mix the tomatoes, cucumber, parsley, mint, onion and quinoa together in a large bowl.

Combine the oil, lemon juice, salt, garlic and cinnamon in a small bowl. Mix well and add to the tomato and cucumber mixture. For the best flavor, let the salad sit for 30 minutes at room temperature before serving. Refrigerate leftovers for up to 3 days.

Cheese Ball

Colorful quinoa makes this a stunning and healthy appetizer. With only a few simple ingredients, this savory dish is very quick to prepare. For an alternative to green olives, use ¼ cup (60 mL) capers and ¼ cup (60 mL) toasted walnuts.
Makes 2 cups (500 mL).

¼ cup (60 mL) red or black quinoa

½ cup (125 mL) water

One 8 oz (250 g) package light cream cheese, softened

2 Tbsp (30 mL) light mayonnaise

1½ tsp (7.5 mL) fresh lemon juice

1½ cups (375 mL) shredded reduced-fat, aged cheddar cheese

¼ cup (60 mL) grated onion

½ cup (125 mL) chopped green olives

Place the quinoa in a small saucepan over medium-high heat. Stirring frequently, lightly toast the quinoa until it is slightly fragrant, about 3 to 5 minutes. Add the water to the saucepan and bring to a boil. Cover, reduce to a simmer and cook for 10 minutes. Remove the saucepan from the heat and remove the cover. Drain any remaining liquid and allow to cool.

Combine the cream cheese, mayonnaise, lemon juice, cheese, onion, olives and half of the cooked quinoa in a large bowl. Blend the mixture with your hands and form into a large ball.

Roll the cheese ball in the remaining quinoa. (Place the cheese ball in the freezer for 15 to 20 minutes if you find it is too soft to roll in the quinoa.)

Place the cheese ball on a serving plate and serve with crackers. Refrigerate leftovers for up to 3 days.

Easy Cheesy Sauce

Much healthier without the thickeners of wheat flour, butter or fat used in a traditional roux, this sauce is gluten-free, fast and foolproof. This cheese sauce will become the only one you ever use!
Makes 3 cups (750 mL).

2 cups (500 mL) milk

1/3 cup (80 mL) quinoa flour

½ tsp (2 mL) salt

½ tsp (2 mL) Dijon mustard (or ¼ tsp/1 mL mustard powder)

¼ tsp (1 mL) ground black pepper

1½ cups (375 mL) shredded aged cheddar cheese

Whisk together the milk, flour, salt, mustard and pepper in a medium saucepan over medium heat. Whisk frequently until the sauce thickens and covers the back of a spoon, about 5 to 7 minutes. Remove from the heat and whisk in the cheddar cheese.