Quinoa (pronounced KEEN-wah) is a seed from a weed-like plant named goosefoot. It is a food that has been a part of the diet in the Andes region of South America for thousands of years. It was first cultivated by the Incas and was prevalent in their food culture.
For those folks who don't eat meat or animal products it's a great source of protein. It provides all nine essential amino acids, making it a complete protein which is rare in a plant. One cup of cooked quinoa contains 8 grams of protein, 5 grams of fiber, 39 grams of carbohydrates and 4 grams of fat. Also a good source of iron, calcium, vitamin E and magnesium. Oh and it's gluten-free and almost always organic.
Quinoa is very easy to cook in just about 10 to 15 minutes. Simply cover the seeds with water, bring to a boil then cover and simmer until soft. Just giving it a couple quick stirs along the way.
There are many different quinoa colors, but the most harvested are white, red, and black. The most common is the white variety and takes the shortest amount of time to cook. Of the three, it is the least crunchy with the mildest flavor. The red colored, has a bit stronger flavor and increased crunch factor. While the black is the most flavorful and crunchiest with the longest cooking time.
I typically keep a batch of cooked quinoa on hand in the fridge and then I just toss in other ingredients to whip up a quick meal. Quinoa is also a fabulous breakfast food but I will come back around to that concoction another time!
For this recipe, swiftly chop and dice – the parsley, tomato and onion and transfer to a bowl. Squeeze the juice of one lemon and grab a can of wild sockeye salmon and mix together. Presto, dinner's ready!
Yes, metabolically efficient of course ;)
Here's how to do it:
Prep time is 20 minutes (if you are cooking quinoa), otherwise about 5 minutes
- 1 cup cooked Quinoa
- 1/4 Red Onion
- 1 can Sockeye Wild Salmon - 6oz
- 1/2 Medium Tomato - finely chopped
- 1 cup fresh Parsley - finely chopped
- 1 Lemon - squeeze juice
- Sea Salt to taste
- In a large bowl mix together the cooked quinoa, chopped tomatoes, onion, parsley, and lemon juice
- Mix well
- Top off with Wild Sockeye Salmon - or other protein of your choice, for example Tempeh
- Add salt to taste
CHO = 51g
PRO = 43g
Fat = 12g
Fiber = 8g
CHO to PRO Ratio: 1:1