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No Pasta-bility

No Pasta-bility

No Pasta-bility: Replacing pasta with quick-cooking whole grains

Quinoa with black beans and curry

By Florey Miller, MS, RD, CDCES

Makes 4 servings

Equipment

         1 medium pot or skillet with a lid

         Chopping knife

         Wooden spoon or other spoon or spatula

 

Recipe Ingredients

½ cup quinoa

1 onion a

1 green bell pepper

1 red bell pepper (or use 2 green peppers instead to save $)

1 summer squash

3 carrots

1 Tbsp olive oil

one cup water

2 ears sweet corn kernels, removed from cob or 1 cup frozen corn 

juice of 2 lemons

2 tsp curry powder (if you do not like curry, do not worry!  Use paprika instead)

1 ½ cups cooked black beans (from dry) or 1 can (15 oz) black beans

Recommended Advance Prep for Cookalong:

Have ingredients washed, chopped, and measured before the demonstration.  Day before prep is fine. 

 Instructions

1.   Chop all vegetables. 

2.   Coat a skillet with olive oil. Cook onion first, then add peppers, squash, and carrots.  Cook until just softened and deep in color.  Remove the veggies from the pan and place in a serving bowl. 

3.   Pour quinoa into pan, heat on medium high.  Stir constantly and toast until quinoa turns darker and kernels start to pop.  Now turn heat down to low.  Add one cup water and the corn.  Cover pan and wait 15 minutes. 

4.   Remove the quinoa from the pan and place with the cooked vegetables in the serving bowl. 

5.   Combine lemon juice with curry in a small cup, then stir into the quinoa and vegetables.   Gently mix in the black beans. 

Kasha Pilaf Amarillo

By Florey Miller, MS, RD, CDCES

Makes 6 servings

 Equipment

         1 large pan with lid

         Chopping knife

         Wooden spoon or other spoon or spatula

Recipe Ingredients

1 cup kasha (also called buckwheat groats.  Look for whole or coarse buckwheat in ethnic section (jewish) of supermarket or a natural market)

1 egg, slightly beaten

1-2 cloves garlic, chopped

2 cups boiling vegetable or chicken broth

½ tsp fresh ground black pepper

1 tsp onion powder

½ tsp turmeric

½ cumin

½ tsp paprika

1 pkg fresh spinach leaves (about 5 ounces)

Diced tomato, green onions and nuts or seeds for garnish

Recommended Advance Prep for Cookalong:

Have ingredients washed, chopped, and measured before the demonstration.  Day before prep is fine. 

Instructions

1.   Place kasha in a large pan, do not turn on heat yet. 

2.   Mix the beaten egg with the kasha.  Now heat to medium and cook and stir until the grains are dry and separated. 

3.   Add the garlic and cook for a minute or two more to soften.  

4.   Now add the boiling broth and the spices, turn heat to simmer. 

5.   Lay the spinach leaves on top of the kasha and cover the pan.  Simmer for about 15 minutes or until all liquid has been absorbed. 

6.     Top with your choice of tomatoes, green onions and nuts or seeds   Serves 6.