Directions:
- Preheat oven to 190 celsius.
- Toast quinoa in pan until its dry and popping. Let it pop for a few minutes while keeping it moving in the pan. Pour into casserole dish with a lid.
- Puree the tomatoes, stock cubes and garlic in a food processor or blender until very smooth and creamy. You need exactely 4 cups of this mixture. If you don't have enough you can add a little water to make up the difference. Add this mixture to the quinoa.
- Sautee the onion until lightly browned and add to the casserole dish. Mix it very well, put the lid on and bake for approximately 45 mins to 1 hour until the tails of the quinoa are visible and the grain is translucent. Fluff with a fork.
- FOR Mexican quinoa; add 3 chopped jalapenos and 1 finely chopped green capsicum on top in the last 20 minutes Also add 1 tbsp of tomato paste to the puree in the blender. Plus 1/2-1 bunch of chopped cilantro mixed through once it's out of the oven.
- FOR SPICED QUINOA; Fry a couple of tbsps of your favourite curry paste with the onions and add 1 cup of frozen peas in the last few minutes of cooking as well as nuts such as cashews or sliced almonds and sultanas. Garnish with coriander.
- FOR MEDITERRANEAN: Add 2 stalks of finely chopped celery and saute with the onions. Add a dash of white wine. Add 1 tsp of dried oregano, 1 tsp of dried basil, 1 tsp of dried marjoram and 1 tsp of chili flakes and mix through before baking. Add 1/2-1 bunch of chopped parsley, 1/4 cup of fresh oregano and 1/4 cup of chopped fresh basil and mix through once cooked.
- Optional: 1-2 cups of chopped mushrooms well fried.
- Raisins.
- Pine nuts.
- Fried eggplant.
- Finely chopped red capsicum.
- 1 cup of frozen peas.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 1002.41 Kcal (4197 kJ) | ||
| Calories from fat | 344.34 Kcal | ||
| % Daily Value* | |||
| Total Fat | 38.26g | 59% | |
|---|---|---|---|
| Sodium | 32.28mg | 1% | |
| Potassium | 1994.7mg | 42% | |
| Total Carbs | 137.69g | 46% | |
| Sugars | 16.12g | 64% | |
| Dietary Fiber | 18.37g | 73% | |
| Protein | 29.01g | 58% | |
| Vitamin C | 59.3mg | 99% | |
| Iron | 8.6mg | 48% | |
| Calcium | 158.8mg | 16% | |
| Amount Per 100 g | |||
| Calories | 145.43 Kcal (609 kJ) | ||
| Calories from fat | 49.96 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.55g | 59% | |
|---|---|---|---|
| Sodium | 4.68mg | 1% | |
| Potassium | 289.4mg | 42% | |
| Total Carbs | 19.98g | 46% | |
| Sugars | 2.34g | 64% | |
| Dietary Fiber | 2.67g | 73% | |
| Protein | 4.21g | 58% | |
| Vitamin C | 8.6mg | 99% | |
| Iron | 1.3mg | 48% | |
| Calcium | 23mg | 16% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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