Half a cup of quinoa has a glycemic load of around 9, making it a great and tasty low-glycemic option. Quinoa is a protein-rich grain that has a creamy texture and a nutty taste, which makes it a great base for this veggie-and-pine-nut recipe. It cooks as easily as rice and is one of the only plant-based foods that provide a complete protein (including all nine essential amino acids).
Low-Glycemic Quinoa with Veggies and Toasted Pine Nuts
For the best outcome, chop all the vegetables the same size.
Preparation time: 10 minutes
Cooking time: 15–20 minutes
Yield: 6 servings
1/3 cup pine nuts
2 cups vegetable broth
1 cup quinoa, rinsed
1 tablespoon extra-virgin olive oil
3 cloves garlic, minced
1 red bell pepper, chopped
1/2 cup diced zucchini
1/2 cup chopped onion
1 teaspoon dried basil
1 teaspoon dried parsley
1 teaspoon dried oregano
Salt and pepper to taste
3 green onions, chopped
6 lemon wedges
Preheat the oven to 400 degrees. Spread the pine nuts on a cookie sheet, and bake for about 2 minutes; give them a quick stir, and then cook an additional 3 minutes or until lightly browned. Remove the nuts from the oven, place them into a small bowl, and set aside.
In a medium saucepan, bring the broth to a boil over medium-high heat and add the quinoa. Reduce the heat to medium-low, and simmer, covered, until the quinoa is tender and the liquid is absorbed, about 15 to 20 minutes.
While the quinoa is cooking, heat the olive oil in a medium saucepan over medium heat. Stir in the garlic, and cook until the garlic browns, about 30 seconds.
Add the red bell pepper, zucchini, and onions to the garlic-oil mixture, and continue cooking over medium heat until the vegetables soften, about 5 minutes. Add the basil, parsley, oregano, and salt and pepper to taste, and cook for 1 more minute. Then stir in the cooked quinoa, green onions, and pine nuts.
Divide the quinoa on 6 plates to serve, and squeeze the juice of one lemon wedge onto each serving.
Per serving: Calories 199 (From Fat 72); Glycemic Load 9 (Low); Fat 8g (Saturated 1g); Cholesterol 0mg; Sodium 260mg; Carbohydrate 27g (Dietary Fiber 4g); Protein 7g.
