MAIN DISH
QUINOA PILAF
Available in natural food stores and some supermarkets, quinoa is a complete protein. That means it contains all eight essential amino acids -- a rarity in the plant world. Serve this pilaf with steamed vegetables and a tossed salad.
• ¾ pound quinoa
• 1/3 cup olive oil
• 1 pound okra, sliced thinly into rounds
• 3 tablespoons tomato paste
• 1 medium yellow onion, chopped
• 2 garlic cloves, crushed
• 2 teaspoons cumin seeds
• Salt and pepper
• ½ loosely packed cup cilantro, chopped
Bring 3 ¾ cups of water to a boil in a saucepan. Add the quinoa, bring back to a boil and simmer over medium-low heat for 25 minutes. Drain. Heat the oil in a wok or large skillet over high heat. Add the okra and stir-fry 3 minutes. Add the tomato paste, onion, garlic, cumin and salt and pepper to taste. Stir-fry for about 5 minutes. Reduce the heat to low and cook another 10 minutes. Mix in the quinoa and cilantro and serve. Makes 4 servings.
Source: Adapted from The Top 100 Immunity Boosters by Charlotte Haigh (Duncan Baird, 2005).
Per serving: 539 calories (37 percent from fat), 23.2 g fat (2.9 g saturated, 14.7 g monounsaturated), 0 cholesterol, 14.5 g protein, 72.7 g carbohydrates, 9.8 g fiber, 122.3 mg sodium.
