Quinoa Stew with Potatoes and Greens

The first time you heard the word quinoa, you probably thought "what is that??" But once the initial bewilderment wore off, you found yourself becoming fond of that fun little word because of the way it  sounds when you say it (which, by the way is "keen-wah").

If this is your first exposure to quinoa, then you are in for a treat. Even if quinoa is an old familiar friend, you can probably still learn some of it's wickedly-awesome quirks today.

Quinoa is a South-American native grain. If you know a dietitian or someone who is passionate about nutrition, you have probably heard about quinoa a handful of times, because IT IS A WHOLE GRAIN! 

Like rice or couscous, quinoa has a hearty and nutty flavor, so it can replace those items in almost any recipe. Like other members of the grain family, it is low calorie, and fiber dense. 

But why chose quinoa over brown rice? 

1. Quinoa has more protein and is a complete protein, unlike most other grains. 
2. Quinoa cooks faster. 
3. Quinoa is high in iron, magnesium and omega-3 fatty acids (these are heart-healthy!) 

You can find quinoa already packaged or in the bulk section in most grocery stores. 

To cook quinoa, use 1 part quinoa to 2 parts water. And... unless you like bitter tasting food, be sure to rinse your quinoa before you cook it! 

This lovely beauty, we call the Quinoa Stew with Potatoes and Greens. It obviously incorporates the magnificent quinoa. It is colorful, hearty soup that is quick and easy to make. The lemon, cumin seeds, garlic, feta cheese, and cayenne pepper work like a finely tuned orchestra to delight and suprise your palate.  

Quinoa Stew with Potatoes, Spinach, and Chard*

Ingredients:

1 c. quinoa, rinsed

1 ½ t. salt

1 c. potatoes, diced

½ c. sweet potatoes, diced

½ c. green onions, chopped

1 ½  c. greens, chopped (spinach, chard work well)

2 ½ T. olive oil

1 large garlic clove, chopped

2 t. cumin seeds, toasted and ground

1 c. vegetable broth

Cayenne pepper to taste

1 ½ T. lemon juice

1 c. cilantro, coarsely chopped

¾ c. feta cheese, crumbled

Directions: 

1. Combine rinsed quinoa with 8 cups water in a medium pot with ½ t. salt.  Bring water to a boil, then lower heat and simmer for about 12 minutes.  Drain quinoa; reserve liquid.
2. Heat olive oil in a soup pot and stir the garlic in it for about a minute.  Add the cumin, potatoes, sweet potatoes, and remaining salt; stir over medium heat for about 5 minutes.
3. Add quinoa liquid to soup pot, along with green onions, and simmer for 10 minutes.  Add the greens, vegetable broth, cooked quinoa, and cayenne, and simmer for another 10 minutes, until all vegetables are tender.
4. Stir in about half the cilantro and salt to taste.
5. Serve topped with a few crumbles of feta cheese and a bit more cilantro.  

*Adapted from Love Soup by Anna Thomas

Nutritional Information (1 cup serving): 204 calories, 9 g fat, 6 g protein, 3 g fiber.