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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
Avoid this recipe if you are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten. Sometimes quinoa is processed in the same machinery that handles wheat-containing products. If this concerns you, look for quinoa that is labeled "gluten free."

 

"What is a kiss? Why this, as some approve: The sure, sweet cement, glue, and lime of love"
-Robert Herrick, Poet

The refrigerator light goes on...

Quinoa is a great choice for side dishes and you should keep this in your pantry. It has tons of fiber and great texture with a slightly nutty flavor.

You can use it almost anywhere you would use rice. If you have a favorite rice recipe it works pretty much the same except your rice recipe is likely three to one liquid to rice and two to one works with quinoa. Bring the liquid to a boil and add the quinoa. Reduce the heat to a simmer. Unlike rice, you can stir it a bit and it won't get gummy and it'll keep your quinoa fluffy.

If you have a rice cooker, the same holds true. Use a two to one liquid to quinoa combination (two cups water to one cup quinoa). If you don't stir the quinoa you'll get a little browning at the bottom of the cook pan (depending on how your rice cooker works). I like this and will stir the quinoa just as the rice cooker is done because it offers a lovely caramelized flavor that enhances the nuttiness of the quinoa.

Salt and Canned beans

Canned beans are something I keep in my pantry to use in a pinch if I need a hurry-up meal. The flavor is usually great, but you have to be careful because of the sodium content (see Salt in Canned vs. Frozen Veggies). There is usually about 400 Ė 500 mg sodium in a half cup of canned beans.   

Unfortunately, simply rinsing canned beans doesnít help to reduce the sodium content. However,  if the beans are rinsed and then heated in clear water, the sodium content drops by about a third.  

In the recipes in this book where I call for canned beans, the Nutrition Facts are based on canned beans.  If you need to be on a very low salt diet, buying dried beans and cooking them yourself lets you control the amount of sodium.  


 

Quinoa and Black Beans - Low Sodium Version



Servings = 4 | Serving size =about 1 1/2 cups

Cooking Time = 30 Minutes

This recipe can be multiplied by 2, 3.

This recipe makes good leftovers. Reheat gently.

1 cup water
1/2 cup quinoa
1 tsp olive oil
2 large shallots (minced)
1/2 medium green bell pepper (seeded and diced)
1 15 ounce can no salt added black beans (drained and rinsed)
1/2 lime (juiced)
1/8 tsp salt
fresh ground black pepper (to taste)
1/2 tsp ground cumin
1 small tomato (seeded and diced)
1/2 cup fresh cilantro
1 Tbsp unsalted butter

Place the water in a small sauce pan over high heat. When the water boils, add the quinoa. Reduce the heat until the quinoa is simmering. The quinoa will take about 20 minutes total to cook; itís done when there is no water left in the pan.

While the quinoa is cooking place the olive oil in a medium skillet over medium heat. Add the shallots and cook for about 2 minutes. Add the peppers and cook for about 2 minutes.

Add the black beans and toss well. Add the lime juice, salt, pepper and cumin. Toss and cook for about 2 minutes.

Add the cooked quinoa and mix well. Add the tomato, cilantro and butter. Toss until the butter is melted, then serve.

Nutrition Facts

Serving size = about 1 1/2 cups

Servings = 4

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Amount Per Serving

Calories 230 Calories from Fat 51
  % Daily Value
Total Fat 6g 9%
    Saturated Fat 2g 11%
    Monounsaturated Fat 2g  
    Trans Fat 0g  
Cholesterol 8mg 3%
Sodium 154mg 6%
Total Carbohydrates 36g 3%
    Dietary Fiber 8g 31%
    Sugars 1g  
Protein 10g  
Vitamin A 18% Vitamin C 34%
Calcium 5% Iron 17%
Vitamin K 11 mcg Potassium 564 mg
Magnesium 100 mg