Bacon and Cabbage Frittata paint

Quinoa is regarded as a ‘superfood’ partly because if has plenty of fibre and good quality protein, specially useful in a vegetarian/vegan diet. It is rich in magnesium, and has more calcium per gram than milk. Other vital minerals include maganese, iron and copper.

Magnesium is scarce in many people’s diet. Consuming quinoa regularly could help those low in magnesium with problems such as migraine headaches, cramps, some digestive problems, restlessness, etc. Adequate magnesium helps prevent type-2 diabetes and benefits those who already have it. It is important for those doing high-intensity exercise for extended periods, being an essential electrolyte and vital for muscle relaxation and the healthy functioning of nerve cells.

Quinoa is a versatile grain for use in soups, casseroles, salads, burgers, or as a high-protein breakfast porridge (great with walnuts!)

Serves 6-8  

Ingredients

  • 170 grams quinoa
  • 340 ml vegetable stock
  • 1-2 tablespoon extra-virgin olive oil
  • 1 tablespoon lemon juice
  • Seasoning
  • 100 grams smoked semi-dried cherry tomatoes, finely sliced
  • 10 Kalamata olives, stones removed, finely sliced
  • 1 tablespoon salted capers, finely chopped
  • 10 grams flat parsley, finely chopped
  • 10 grams mint, finely chopped
  • 10 grams dill, finely chopped
  • 50 grams feta cheese, crumbled
  • Gluten Free

  • Dairy Free – check that feta cheese has no added dairy

  • Vegetarian

  • Vegan – omit feta

  • Diabetic Friendly

  • Low GI

  • Sports on a plate

Print Friendly, PDF & Email

Method

  1. Heat stock in saucepan to boiling. Place quinoa in a large bowl of water, swirl it round, then rinse and drain in a sieve under tap. Add quinoa to boiling stock, give it a quick stir and then cover saucepan and return to boil. Cook on low simmer for 15-20 mins. Ideally there should still be a little crunch in the grains, and you’ll notice a small white disc surrounding them; this is a sign that the quinoa is cooked, or very nearly. Liquid should have evaporated, but if not, drain off any excess water. Let the quinoa sit for 5-10 minutes before adding oil, lemon juice and seasoning, allow to cool.
  2. Add the cherry tomatoes, olives, capers and herbs, gently mix.
  3. Arrange on a nice platter and scatter the feta over it.

Maggie's Tips

  • Cook quinoa in a large batch and portion to suit your own requirements. Freeze in zip-lock bags for up to 6 months.
  • Quinoa will last 3-4 days in your fridge.

Any of the following will also work well in this dish.

  • Marinated artichokes, roasted peppers, roasted fennel bulbs, char-grilled aubergine roasted seasonal roots etc.
  • Freshly chopped basil or oregano, fennel, tarragon, coriander, fresh thyme etc.
  • Baby bocconcini, crumbled goats cheese, shaved Parmesan, crumbled crozier blue or alternative blue cheese etc.
  • Cooked prawns, calamari, mussels, clams, organic salmon, smoked mackerel, sardines or char-grilled tuna etc.
  • Leftover cooked chicken or smoked chicken,  diced cooked bacon or ham, chorizo or salami
  • Cooked chickpeas, aduki beans, cannellini beans, black-eyed bean, beluga/puy lentils etc.