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January 18, 2011

Healthy Quinoa & Winter Squash

To get ready for Healthy Cooking Group tonight, I needed to find a healthy recipe to go with the theme of this month's gathering of Soups and Stews.  I didn't come up with a soup or stew recipe to try out but when I received an email newsletter from my past Boot Camp instructor, Carlos, with this winter squash and quinoa recipe, I just had to try it.  I did modify it just a bit from the original recipe.  Here's how it all went.......

Here's what you need, along with parsley and pure maple syrup {not pictured}.

Dice the carrots, onions, celery and squash.  To save time I used pre-cut butternut squash that I bought at the grocery store earlier in the day.  Once everything is diced, mix all together in a bowl along with the olive oil and maple syrup.  Spread in a shallow baking dish, sprinkle lemon zest and salt and cover with foil and bake {recipe below}.

 When it's done, it looks like this and your house smells amazing!

While the squash is baking, boil your quinoa {recipe below}.

Mix all together and add in the lemon juice and parsley.  This can be eaten hot or cold as a salad.  This dish is so tasty, you will not be disappointed if you try it and it's healthy for you too!

Quinoa and Winter Squash Salad

This recipe is another great way to enjoy protein-filled quinoa. Winter squash combined with celery, onion and parsley makes a healthy and comforting side dish. Servings: 10

Here's what you need:

2 yellow onions, diced
4 celery stalks, diced
4 carrots, diced
2 cups diced squash, butternut or any other fall or winter squash
1 Tablespoon olive oil
1 Tablespoon brown rice syrup {I used pure maple syrup}
dash of freshly ground sea salt
zest and juice from 1 lemon
2 cups filtered water
1 cup quinoa
4 sprigs of parsley, finely minced

Preheat oven to 400 degrees F.

Place the onions, celery, carrots and squash in a large bowl. Mix in the oil and syrup, then sprinkle the salt and lemon zest. Mix until well combined and then place on a shallow baking dish. Cover the dish and bake for 40 minutes. After 40 minutes remove cover and cook for another 15 minutes.

While the vegetables are in the oven, put the quinoa and water in a saucepan, cover and bring to a boil over medium heat. Cook for about 25 minutes over low heat, until the water is absorbed.

Combine the vegetables and cooked quinoa together with the lemon juice and parsley. Serve warm or chilled.

Nutritional Analysis: One serving equals: 95 calories, 1g fat, 19g carbohydrate, 2.5g fiber, and 4g protein.

Feel free to share this healthy, tasty recipe!

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1 comment:

Tammi Kibler @keenonquinoa said...

This looks so healthy. I can imagine how the vegetables entice with their aromas. I have a Sweet Potato Quinoa Salad I make that everyone loves, but I worry it is heavy on the dressing. I will try this recipe for something lighter.