Edamame and Quinoa

Two nutritious foods that are quick and easy to add or prepare with any meal.

Edamame: super low in sodium, excellent source of protein and fiber
Quinoa: also low in sodium, great source of protein, great source of fiber and iron

These two are power foods. Both are relatively simple to prepare on their own. Try seasoning them with a little lemon for a citrus flavor. Edamame can be purchased frozen and shelled, then defrosted in the refrigerator over night. Quinoa will have prep instructions on the packaging, it takes about twenty minutes to prepare.

Eating Well Warm Quinoa Salad with Edamame & Tarragon

Here's a tasty recipe from EatingWell.com:


For original posting visit: Warm Quinoa Salad with Edamame & Tarragon

4 servings, 1 1/2 cups each
Active Time: 25 minutes
Total Time: 25 minutes

Ingredients
1 cup quinoa, (see Note)
2 cups vegetable broth
2 cups frozen shelled edamame, thawed (10 ounces)
1 tablespoon freshly grated lemon zest
2 tablespoons lemon juice
2 tablespoons extra-virgin olive oil
2 tablespoons chopped fresh tarragon or 2 teaspoons dried
1/2 teaspoon salt
1/2 cup drained and diced jarred roasted red peppers, (3 ounces)
1/4 cup chopped walnuts, preferably toasted (see Cooking Tip)


Preparation

1. Toast quinoa in a dry skillet over medium heat, stirring often, until it becomes aromatic and begins to crackle, about 5 minutes. Transfer to a fine sieve and rinse thoroughly.
2. Meanwhile, bring broth to a boil in a medium saucepan over high heat. Add the quinoa and return to a boil. Cover, reduce heat to a simmer and cook gently for 8 minutes. Remove the lid and, without disturbing the quinoa, add edamame. Cover and continue to cook until the edamame and quinoa are tender, 7 to 8 minutes longer. Drain any remaining water, if necessary.
3. Whisk lemon zest and juice, oil, tarragon and salt in a large bowl. Add peppers and the quinoa mixture. Toss to combine. Divide among 4 plates and top with walnuts.

Tips & Notes

• Make Ahead Tip: Prepare through Step 3. Cover and refrigerate for up to 2 days.
• Note: Quinoa is a delicately flavored grain that was a staple in the ancient Incas' diet. It is available in most natural-foods stores and the natural-foods sections of many supermarkets. Toasting the grain before cooking enhances its flavor and rinsing removes any residue of saponin, quinoa's natural, bitter protective covering.
• Cooking Tip: To toast walnuts: Cook in a small dry skillet over medium-low heat, stirring constantly, until fragrant, 2 to 4 minutes.

Nutrition
Per Serving: 404 calories; 18 g fat ( 1 g sat , 6 g mono ); 0 mg cholesterol; 46 g carbohydrates; 17 g protein; 16 g fiber; 645 mg sodium; 319 mg potassium.

Nutrition Bonus: Fiber (31% daily value), Iron (25% dv), Vitamin A (20% dv), Vitamin C (20% dv).

Carbohydrate Servings: 2 1/2
Exchanges: 3 starch, 1 very lean meat, 3 fat (mono)