Sunchokes, chickpeas, green peas, onion, and quinoa make a healthy vegetarian grain dish. This is a delightful change from rice as a side dish. You may substitute chicken broth for vegetable broth for a richer flavor if you are not vegetarian.
Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes
Ingredients:
- 1/2 cup quinoa
- 2 Tablespoons oil
- 1/2 cup chopped onion
- 1-1/4 cup vegetable (or chicken) broth
- 3/4 cup chickpeas, cooked or canned, (drained and rinsed)
- 1 cup peeled, chopped sunchokes
- 1/2 cup peas, fresh or frozen
- 1/4 teaspoon pepper
Preparation:
Place the quinoa in a large bowl; fill with cold water. Pour into a strainer, then return the quinoa to the bowl and rinse 4 times more. Drain well.
Heat the oil in a 2-quart saucepan over medium-high heat. Add the rinsed quinoa and cook, stirring, until it cracks and pops, about 3 to 5 minutes. Add the onion and cook, stirring, until the onion is soft.
Add the vegetable broth and bring to a boil over high heat. Add the chickpeas, sunchokes, peas, and pepper, and return to a boil. Reduce the heat and simmer, covered, 20 minutes. Fluff with a fork.
Yield: 6 to 8 servings
Per serving: Calories: 172; Total Fat: 7.7 g; Protein: 5.5 g; Saturated Fat: 1.6 g; Carbohydrates: 22.8 g; Cholesterol: 5.5 mg; Fiber: 3.6 g; Sodium: 329 mg
Recipe Source: Wholesome Harvest by Carol Gelles (Little Brown & Co)
Reprinted with permission.
Heat the oil in a 2-quart saucepan over medium-high heat. Add the rinsed quinoa and cook, stirring, until it cracks and pops, about 3 to 5 minutes. Add the onion and cook, stirring, until the onion is soft.
Add the vegetable broth and bring to a boil over high heat. Add the chickpeas, sunchokes, peas, and pepper, and return to a boil. Reduce the heat and simmer, covered, 20 minutes. Fluff with a fork.
Yield: 6 to 8 servings
Per serving: Calories: 172; Total Fat: 7.7 g; Protein: 5.5 g; Saturated Fat: 1.6 g; Carbohydrates: 22.8 g; Cholesterol: 5.5 mg; Fiber: 3.6 g; Sodium: 329 mg
Recipe Source: Wholesome Harvest by Carol Gelles (Little Brown & Co)
Reprinted with permission.
