Name: Andean-style quinoa
Prep time: 20 minutes
Cook time: 35-40 minutes
Yield: 2
Ingredients: 125g quinoa; 1 tbsp olive oil; 1 onion, chopped; 1 stick celery, chopped; 1 courgette, chopped; 1 medium potato, chopped; 1 red chilli, finely chopped; 1 tsp ground cumin; 1 tsp ground coriander; 400g can chopped tomatoes; 1 tsp dried oregano; freshly ground black pepper; 25g walnuts, chopped

A delicious dish made using the South American staple food, quinoa.

Serves

Prep

20 minutes

Cook

35-40 minutes

Nutritional Information:

Each 467g serving contains (excludes serving suggestion)

KCal: 523
Carbs: 66.3g
Fibre: 11.3g
Protein: 17.2g
Fat: 18.4g
(Medium)
Saturates: 2.2g
(Low)
Sugars: 17.5g
(Low)
Salt: 0.17g
(Low)
Fruit/Veg Portion: 4

What makes a healthy, balanced diet?

Ingredients

125g quinoa
1 tbsp olive oil
1 onion, chopped
1 stick celery, chopped
1 courgette, chopped
1 medium potato, chopped
1 red chilli, finely chopped
1 tsp ground cumin
1 tsp ground coriander
400g can chopped tomatoes
1 tsp dried oregano
freshly ground black pepper
25g walnuts, chopped

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Method

Step 1

Place the quinoa with 300ml of water in a pan. Bring to the boil and simmer for 10–15 minutes until all the water is absorbed. Set aside.

Step 2

Heat the oil in a medium saucepan and fry the onion for 3–4 minutes until it begins to soften.

Step 3

Add the celery, courgette and potato, and continue to fry for 5–6 minutes.

Step 4

Then add the chilli, cumin and coriander, and fry for a further minute.

Step 5

Add the tomatoes and oregano, season well with black pepper and simmer for 10–15 minutes, until the vegetables are tender.

Step 6

Stir through the quinoa and walnuts.

Recipe tips

Quinoa (pronounced keen-wa) is a wholegrain nutritionally, but it is actually a seed. It's naturally gluten-free and rich in protein. Use it in place of rice or couscous to make pilafs and salads.
You could add all sorts of vegetables such as peppers, mushrooms, peas or sweetcorn.