Bowl Cookbook: Recipes for Delicious Bowls of Grain and Rice [2 ed.]

Table of contents :
Table of Contents
Louisiana Rice
Maggie's Favorite Rice
Beef and Onion Rice
Easy Orzo Style
Parsley Butter Rice
Easy Meaty Rice
Latin Style Rice
Easy Persian Style Rice
Bacon, Apples, and Mushroom White Rice
Basmati Peas and Peanut Rice
Longhorn Beef and Cheddar Rice
West African Style Rice
Chili and Cilantro Jasmine
Coconut Quinoa
Easy Dahl
Savory Potatoes and Lentils
Lentils and Chard with Mushrooms
Italian Style Lentils with Zucchini
Indian Style Potatoes and Lentils
Lentil Salad I
Easy Pepper and Tomato Lentils
Mexican Style Kale
Lemon and Kale with Garlic and Lentils
Honey and Ginger Lentils
Lentils from Colombia
Lentils from Armenia
Lentils from Persia
Brown Sugar, Kale, and Onion Lentils
Quinoa Medley
Carolina Style Quinoa Chili
Balsamic Mushroom Quinoa
Tangy Quinoa and Kale
November’s Quinoa
Good Morning Quinoa
Tara’s Favorite Quinoa
I ♥ Quinoa
Coconut Lentil Quinoa
Rustic Quinoa
Lunchtime Quinoa
Quinoa Classico
Quinoa Forever
Sunday’s Quinoa
Quinoa with Seoul
Saint Peter’s Quinoa
South of the Border Quinoa
Restaurant Style Quinoa
Winter’s Quinoa
Mediterranean Quinoa
Windy City Quinoa
Cream of Quinoa Casserole
Simple Quinoa Pilaf
Savory, Almonds, and Tomatoes Couscous
Sun Dried Tomatoes, Olives, Feta, and Garbanzos Couscous
Quinoa, Onions, and Farro Couscous
Garlic, Corn, Black Beans, Lime, and Jalapenos Couscous
Almonds, Raisins, and Lemon Couscous
Jalapenos, Peas, and Mint Couscous
Chicken, Cucumbers, and Parsley Couscous
Lime and Chicken Couscous
Peppers, Corn, and Black Beans Couscous
Creamy Parsley, Chickpeas, and Almonds Couscous
Veggie Turkey Couscous Bits Couscous

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Bowl Cookbook Recipes for Delicious Bowls of Grain and Rice

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Table of Contents Louisiana Rice 7 Maggie's Favorite Rice 8 Beef and Onion Rice 9 Easy Orzo Style 12 Parsley Butter Rice 13 Easy Meaty Rice 14 Latin Style Rice 15 Easy Persian Style Rice 18 Bacon, Apples, and Mushroom White Rice 19 Basmati Peas and Peanut Rice 20 Longhorn Beef and Cheddar Rice 21 West African Style Rice 24 Chili and Cilantro Jasmine 25 Coconut Quinoa 26 Easy Dahl 27 Savory Potatoes and Lentils 30 Lentils and Chard with Mushrooms 31 Italian Style Lentils with Zucchini 32 Indian Style Potatoes and Lentils 33 Lentil Salad I 36 Easy Pepper and Tomato Lentils 37

Mexican Style Kale 38 Lemon and Kale with Garlic and Lentils 39 Honey and Ginger Lentils 42 Lentils from Colombia 43 Lentils from Armenia 44 Lentils from Persia 45 Brown Sugar, Kale, and Onion Lentils 49 Quinoa Medley 50 Carolina Style Quinoa Chili 51 Balsamic Mushroom Quinoa 52 Tangy Quinoa and Kale 53 November’s Quinoa 54 Good Morning Quinoa 55 Tara’s Favorite Quinoa 58 I ♥ Quinoa 59 Coconut Lentil Quinoa 60 Rustic Quinoa 61 Lunchtime Quinoa 62 Quinoa Classico 63 Quinoa Forever 64 Sunday’s Quinoa 65 Quinoa with Seoul 68 Saint Peter’s Quinoa 69

South of the Border Quinoa 70 Restaurant Style Quinoa 71 Winter’s Quinoa 72 Mediterranean Quinoa 73 Windy City Quinoa 74 Cream of Quinoa Casserole 75 Simple Quinoa Pilaf 78 Savory, Almonds, and Tomatoes Couscous 79 Sun Dried Tomatoes, Olives, Feta, and Garbanzos Couscous 80 Quinoa, Onions, and Farro Couscous 81 Garlic, Corn, Black Beans, Lime, and Jalapenos Couscous 82 Almonds, Raisins, and Lemon Couscous 83 Jalapenos, Peas, and Mint Couscous 84 Chicken, Cucumbers, and Parsley Couscous 85 Lime and Chicken Couscous 88 Peppers, Corn, and Black Beans Couscous 89 Creamy Parsley, Chickpeas, and Almonds Couscous 90 Veggie Turkey Couscous Bits Couscous 91

Louisiana Rice

Prep Time: 15 mins Total Time: 50 mins Servings per Recipe: 8 Calories 485 kcal Fat 23.5 g Carbohydrates 41.4g Protein 26.2 g Cholesterol 72 mg Sodium 1541 mg

Ingredients 1 lb lean ground beef 1 lb beef sausage 1 onion, finely minced 1 (8 oz.) package dirty rice mix 2 C. water

1 (10 oz.) can diced tomatoes with green chili peppers 2 (15 oz.) cans kidney beans, drained salt and pepper to taste

Directions 1. Stir fry your onions, sausage, and beef. Until the meats are fully cooked. Remove any excess oils. 2. Get a saucepan and add in your water and rice along with: kidney beans, chilies and tomatoes. 3. Heat everything with high heat until boiling, then add in your meats and onions. 4. Get everything boiling again. Then combine in some pepper and salt. 5. Place a lid on the pan and set the heat to low and cook for 27 mins until the rice is nice and soft. 6. Fluff the rice and enjoy.

Louisiana Rice

7

MAGGIE'S

Favorite Rice

Prep Time: 10 mins Total Time: 40 mins Servings per Recipe: 8 Calories 465 kcal Fat 33.7 g Carbohydrates 21.1g Protein 19.7 g Cholesterol 89 mg Sodium 747 mg

Ingredients 1 tbsp butter, or as needed 3 C. cooked rice, or more to taste 2 C. sour cream 1 lb shredded Monterey Jack cheese 2 (4 oz.) cans diced green chilies

1/2 C. grated Cheddar cheese salt to taste

Directions 1. Coat a baking dish with butter and set your oven to 350 degrees before doing anything else. 2. Add to the baking dish the following (in order): rice, salt, sour cream, green chilies, and Monterey. Top with some cheddar. 3. Cook for 32 mins in the oven. Let the contents cool. 4. Enjoy.

8

Maggie's Favorite Rice

Beef

and Onion Rice

Prep Time: 15 mins Total Time: 55 mins Servings per Recipe: 6 Calories 269 kcal Fat 10 g Carbohydrates 35.9g Protein 8.5 g Cholesterol 20 mg Sodium 792 mg

Ingredients 1/4 C. butter 1 1/4 C. long-grain rice 2 (10.5 oz.) cans beef consommé 1/2 tsp salt 3/4 C. diced green onions

3/4 C. diced carrots 3/4 C. diced celery 1/4 C. sliced almonds

Directions 1. Set your oven to 375 degrees before doing anything else. 2. For 5 mins fry your rice in melted butter until toasted and browned. Add some salt and your consommé over the rice and get everything boiling. Once boiling enter the contents into a baking dish. 3. Cook the rice in the oven for 30 mins. Then add in come almonds, green onions, celery, and carrots to the rice and stir it nicely. Place it back in the oven for 5 more mins. 4. Enjoy.

Beef and Onion Rice

9

EASY ORZO

Style

Prep Time: 5 mins Total Time: 30 mins Servings per Recipe: 5 Calories 192 kcal Fat 5.1 g Carbohydrates 31.7g Protein 4.6 g Cholesterol 12 mg Sodium 265 mg

Ingredients 2 tbsps butter 1/2 C. uncooked orzo pasta 1/2 C. long-grain white rice

1 cube chicken bouillon 2 C. water

Directions 1. Fry your orzo in melted butter, in a saucepan, until toasted nicely. Then add in your bouillon, water, and rice. 2. Get the water boiling then lower the heat. Place a lid on the pan. Cook for 25 to 30 mins. 3. Enjoy warm.

12

Easy Orzo Style

Parsley Butter Rice

Prep Time: 15 mins Total Time: 50 mins Servings per Recipe: 6 Calories 131 kcal Fat 2.4 g Carbohydrates 24.7g Protein 2.4 g Cholesterol 5 mg Sodium 23 mg

Ingredients 1 tbsp butter 1 C. diced onion 1 clove garlic, minced 1 C. minced green bell pepper 3 1/3 C. water

1 1/2 C. converted rice 1/2 tsp dried parsley 1 bay leaf

Directions 1. 2. 3. 4. 5.

Fry your onions for 5 mins in melted butter until see-through, in a saucepan. Add the garlic into the onions and cook for another 3 mins. Add in bell peppers and cook for 2 more mins. Finally combine with the peppers and onions: water, bay leaf, parsley and rice. Bring everything to a rolling boil and once boiling place a lid on the pot, set the heat to low, and then cook the rice for 22 mins until soft. 6. Let the contents cool for a bit. 7. Enjoy.

Parsley Butter Rice

13

EASY MEATY

Rice

Prep Time: 5 mins Total Time: 45 mins Servings per Recipe: 4 Calories 361 kcal Fat 14 g Carbohydrates 35.5g Protein 23.8 g Cholesterol 69 mg Sodium 814 mg

Ingredients 1 lb ground beef 1 (6.9 oz.) package chicken flavored rice mix 2 C. water

Directions 1. Fry your beef until fully done and then crumble it and remove any excess oils. This should take about 8 mins. 2. Add your rice to the beef and toast it for 6 mins. 3. Combine in the water and packet seasonings and place a lid on the skillet. 4. Get all the contents boiling and then set the heat to low and cook the rice for 30 mins. 5. Enjoy.

14

Easy Meaty Rice

Latin Style Rice

Prep Time: 15 mins Total Time: 35 mins Servings per Recipe: 6 Calories 203 kcal Fat 6.3 g Carbohydrates 31.4g Protein 4.1 g Cholesterol 15 mg Sodium 607 mg

Ingredients 3 tbsps butter 1 C. diced onions 1 C. diced green bell pepper 1/2 C. diced celery 1 clove garlic, minced 1 (28 oz.) can minced tomatoes with juice

2 tsps chili powder 2 tsps beef bouillon granules 1/2 tsp salt 3 C. cooked white rice

Directions 1. 2. 3. 4.

Stir fry the following in butter: garlic, onions, celery, and green bell peppers for 12 mins. Add in your rice, salt, tomatoes with juice, beef bouillon, and chili powder. Heat until lightly boiling and let the contents simmer for 22 mins until the rice is tender. Enjoy.

Latin Style Rice

15

EASY PERSIAN

Style Rice

Prep Time: 10 mins Total Time: 1 hr 20 mins Servings per Recipe: 5 Calories 404 kcal Fat 10.2 g Carbohydrates 69.5g Protein 7.1 g Cholesterol 24 mg Sodium 812 mg

Ingredients 2 C. uncooked long-grain rice 3/4 tsp crushed saffron threads 4 tbsps butter 6 whole cardamom seeds 4 whole cloves

3 cinnamon sticks 1 onion, chopped 3 C. boiling vegetable broth 1 tsp salt

Directions 1. Soak your rice in a bowl covered in cold water for 32 mins. 2. Get a 2nd bowl, and soak your saffron in 2 tbsps of boiling water. 3. Stir fry your cinnamon, cardamom, and cloves for 3 mins, then combine in onions and fry until they are browned. Once the onions are browned add in your rice and let it simmer for 7 mins. 4. Add in your broth at this point and let it boil. 5. Then add in your saffron water and some salt. Place a lid on the pan and set the heat to low and let the rice cook for 40 mins.

18

Easy Persian Style Rice

Bacon, Apples,

and Mushroom White Rice

Prep Time: 15 mins Total Time: 45 mins Servings per Recipe: 12 Calories 209 kcal Fat 7g Carbohydrates 28.6g Protein 8.4 g Cholesterol 14 mg Sodium 388 mg

Ingredients 3 C. water 1 1/2 C. uncooked white rice 3 slices turkey bacon 1/2 onion, chopped 2 stalks celery, diced 1 carrot, chopped 1/2 C. peas 1 C. fresh mushrooms, sliced 1/2 C. slivered almonds 1/2 C. raisins

1 Granny Smith apple - peeled, cored and diced 1 C. cooked, chopped turkey meat 1 tsp chicken soup base 3 tbsps soy sauce 1/2 C. chopped parsley ground black pepper to taste

Directions 1. Get a large pot and get some water boiling in it. Then mix in your rice. Once boiling set the heat to low, place a lid on the pot and let the rice cook for 20 mins. 2. Fry your bacon until crispy and remove any excess oils. Then add in your apple, onions, raisins, celery, almonds, mushrooms, peas, and carrots. 3. Continually stir over a lower heat until tender. 4. Finally add in the following: pepper, rice, turkey, parsley, chicken soup base, and soy sauce. Mix everything evenly. 5. Enjoy.

Bacon, Apples, and Mushroom White Rice

19

BASMATI PEAS

and Peanut Rice

Prep Time: 10 mins Total Time: 30 mins Servings per Recipe: 4 Calories 302 kcal Fat 9.5 g Carbohydrates 45.7g Protein 9g Cholesterol 0 mg Sodium 318 mg

Ingredients 1 C. uncooked basmati rice 2 1/4 C. water 1/2 tsp salt 1/4 tsp ground turmeric

1/2 C. frozen petite peas, thawed 1/2 C. dry roasted peanuts

Directions 1. Bring the following to a rolling boil: turmeric, rice, salt, and water. Once boiling set the heat to low, place a lid on the pot, and let the rice cook for 22 mins. 2. After the cooking time has elapsed add in your peanuts and then your peas. Mix everything nicely. 3. Then serve once the peas have been warmed.

20

Basmati Peas and Peanut Rice

Longhorn Beef

and Cheddar Rice

Prep Time: 30 mins Total Time: 1 hr Servings per Recipe: 10 Calories 391 kcal Fat 17.4 g Carbohydrates 33.9g Protein 22 g Cholesterol 69 mg Sodium 771 mg

Ingredients 3 C. water 2 C. uncooked long grain white rice 6 slices turkey bacon 1 1/2 lb ground beef 1 onion, chopped 1/2 green bell pepper, seeded and chopped

1 (28 oz.) can peeled and diced tomatoes 1 1/2 tsps salt 1/4 tsp ground black pepper 1 1/2 C. shredded Cheddar cheese

Directions 1. Set your oven to 400 degrees before doing anything else. 2. Bring the following to a rolling boil: water and rice. 3. Set the heat to low and then place a lid on the pot and let the rice cook for 22 mins until tender. 4. Fry your bacon simultaneously until crispy. 5. Set aside 2 tbsps of oil. Then crumble the bacon. 6. Once the bacon is crumbled remove it from the pan and add in: onions, ground beef, and green peppers. 7. Cook everything until the beef is fully done. 8. Then remove all excess oils and add some pepper and salt for taste. 9. Now grab a casserole dish and put the rice and beef mix into it. 10. Then add bacon, beef mix, bacon oil, and tomatoes. 11. Combine everything nicely. 12. Then garnish the dish with some cheddar. 13. Cook in the oven for 35 mins. 14. Enjoy. Longhorn Beef and Cheddar Rice

21

WEST AFRICAN

Style Rice

Prep Time: 20 mins Total Time: 1 hr 20 mins Servings per Recipe: 8 Calories 332 kcal Fat 13.4 g Carbohydrates 33.5g Protein 19.8 g Cholesterol 46 mg Sodium 713 mg

Ingredients 1 tbsp olive oil 1 large onion, sliced 2 (14.5 oz.) cans stewed tomatoes 1/2 (6 oz.) can tomato paste 1 tsp salt 1/4 tsp black pepper 1/4 tsp cayenne pepper 1/2 tsp red pepper flakes 1 tbsp Worcestershire sauce 1 tsp chopped fresh rosemary 2 C. water

1 (3 lbs) whole chicken, cut into 8 pieces 1 C. uncooked white rice 1 C. diced carrots 1/2 pound fresh green beans, trimmed and snapped into 1 to 2 inch pieces 1/4 tsp ground nutmeg

Directions 1. Fry your onions in oil until they are see-through. Then add in tomato paste and tomato sauce, rosemary, salt, cayenne, red pepper flakes, and Worchestshire. 2. Bring everything to a rolling boil, then set the heat low, put in the water and the chicken pieces, and place a lid on the pot. Let the chicken simmer for 35 mins. 3. After 35 mins of simmering add in green beans, nutmeg, rice and carrots. 4. Get everything boiling again with high heat and then lower the heat. 5. Place a lid back on the pot and let the rice cook for 27 mins until soft. 6. Enjoy.

24

West African Style Rice

Chili

and Cilantro Jasmine

Prep Time: 15 mins Total Time: 30 mins Servings per Recipe: 4 Calories 634 kcal Fat 17.3 g Carbohydrates 84.4g Protein 32.8 g Cholesterol 68 mg Sodium 562 mg

Ingredients 4 tbsps vegetable oil 5 cloves garlic, finely chopped 2 green chilies, diced 2 C. cubed skinless, boneless chicken breast meat 2 C. cooked jasmine rice, chilled 1 tbsp white sugar 1 tbsp fish sauce

1 tbsp soy sauce 2 tsps chopped green onion 2 tbsps chopped fresh basil leaves 5 tbsps chopped fresh cilantro

Directions 1. Fry your garlic in a wok in oil and then add your chicken, and chili peppers. Stir fry until the chicken is fully cooked. 2. Once the chicken is cooked add in: soy sauce, sugar, rice, and fish sauce. 3. Stir fry for 2 mins then add in your cilantro, green onions, and basil cook for another 2 mins. Then enjoy.

Chili and Cilantro Jasmine

25

COCONUT

Quinoa

Prep Time: 25 mins Total Time: 1 hr Servings per Recipe: 12 Calories 347 kcal Fat 13.5 g Carbohydrates 45.5g Protein 14.4 g Cholesterol 0 mg Sodium 602 mg

Ingredients 2 C. quinoa 3 1/2 C. water 1 tbsp salt 2 tbsps coconut oil 1 small onion, chopped 6 cloves garlic, minced 5 large tomatoes, chopped 1 C. water 1 (14 oz.) can coconut milk 1 tbsp molasses 1/4 C. coconut powder

1 (4 inch) cinnamon stick 3 tbsps curry powder 2 tbsps ground coriander 2 C. red lentils salt and pepper to taste 1 bunch fresh cilantro, chopped

Directions 1. Submerge your quinoa in water, in a bowl, for 10 mins. Then remove all the liquid and run the quinoa under fresh cold water. 2. Now boil the quinoa in 3.5 C. of water and 1 tsp of salt for 17 mins. 3. Place a lid on the pan and cook with a lower level of heat. 4. Stir fry your garlic and onions in coconut oil for 7 mins. Then add in the coconut milk and the water, coriander, molasses, curry powder, coconut powder, and cinnamon. 5. Get everything boiling and then add the lentils and cook for 15 mins with a low level of heat. 6. Make sure to stir every 3 to 5 mins. 7. Now add your preferred amount of pepper and salt. Top with cilantro. 8. Layer the lentils over the quinoa. 9. Enjoy. 26

Coconut Quinoa

Easy

Dahl

Prep Time: 10 mins Total Time: 50 mins Servings per Recipe: 6 Calories 209 kcal Fat 5.7 g Carbohydrates 30.6g Protein 10.4 g Cholesterol 0 mg Sodium 12 mg

Ingredients 1 C. red lentils 2 tbsps ginger root, minced 1 tsp mustard seed 2 tbsps chopped fresh cilantro 4 tomatoes, chopped 3 onions, chopped 3 jalapeno peppers, seeded and minced 1 tbsp ground cumin

1 tbsp ground coriander seed 6 cloves garlic, minced 2 tbsps olive oil 1 C. water salt to taste

Directions 1. Pressure cook the lentils until tender or boil them in water for 22 mins. 2. Stir fry your mustard seeds until they being to pop then add in your oil, garlic, onions, jalapenos, and ginger. 3. Continue stirring and frying until the onions are browned. 4. Now pour in your tomatoes, cumin, and coriander. 5. Cook the tomatoes for 2 mins and then add in your water and boil everything for 7 mins. 6. Combine in your cooked lentils and mix everything. 7. Finally add your preferred amount of salt. 8. Serve with cilantro. 9. Enjoy with cooked basmati.

Easy Dahl

27

SAVORY POTATOES

and Lentils

Prep Time: 15 mins Total Time: 1 hr 15 mins Servings per Recipe: 8 Calories 184 kcal Fat 5.2 g Carbohydrates 29.8g Protein 6.2 g Cholesterol 0 mg Sodium 147 mg

Ingredients 2 C. vegetable broth, divided 1 tsp yeast extract spread, e.g. Marmite/ Vegemite 1/2 C. dry lentils 1/4 C. pearl barley 1 large carrot, diced 1/2 onion, finely chopped

1/2 C. walnuts, coarsely chopped 3 potatoes, chopped 1 tsp all-purpose flour 1/2 tsp water salt and pepper to taste

Directions 1. Set your oven to 350 degrees before doing anything else. 2. For 32 mins lightly boil: barley, 1.25 C. of broth, lentils, and yeast. 3. Simultaneously simmer for 17 mins: walnuts, the rest of the broth, onions, and carrots. After the 17 mins is done add in your flour and water. 4. Also at the same time boil your potatoes in water and salt for 17 mins. Then remove the liquid and mash them. 5. Mix the carrots with the lentils. 6. Add some pepper and salt and combine everything in a baking dish and top with the potatoes. 7. Cook the contents in the oven for 32 mins. 8. Enjoy.

30

Savory Potatoes and Lentils

Lentils

and Chard with Mushrooms

Prep Time: 20 mins Total Time: 40 mins Servings per Recipe: 8 Calories 224 kcal Fat 4.7 g Carbohydrates 36.6g Protein 9.6 g Cholesterol 0 mg Sodium 323 mg

Ingredients 1 tbsp olive oil 1 onion, diced 3 cloves garlic, minced 2 C. uncooked quinoa, rinsed 1 C. canned lentils, rinsed

8 oz. fresh mushrooms, chopped 1 quart vegetable broth 1 bunch Swiss chard, stems removed

Directions 1. Stir fry your onions and garlic in a saucepan in oil for 7 mins. Add in the mushrooms, lentils, broth and quinoa. 2. Get everything boiling and then place a lid on the pot and cook the contents with a lower level of heat for 20 mins. 3. Shut the heat and add in your chards then stir to distribute them evenly. 4. Place the lid back on the pot and let them sit for 7 mins. 5. Enjoy.

Lentils and Chard with Mushrooms

31

ITALIAN STYLE

Lentils with Zucchini

Prep Time: 20 mins Total Time: 1 hr 40 mins Servings per Recipe: 8 Calories 145 kcal Fat 1.8 g Carbohydrates 25.5g Protein 8.9 g Cholesterol 0 mg Sodium 466 mg

Ingredients 2 tsps olive oil 1 C. chopped onion 2 C. fresh sliced mushrooms 1 small zucchini, chopped 3 cloves garlic, minced 1 C. dry lentils 3 C. water

2 (8 oz.) cans tomato sauce 1 (6 oz.) can tomato paste 1 1/2 tsps white sugar 1/2 C. water

Directions 1. Stir fry, for 7 mins: garlic, onions, zucchini, and mushrooms. Then add in lentils and water (3 C.). 2. Get everything boiling then lower the heat to a gentle boil and place a lid on the pot. 3. Let everything cook for 40 mins. 4. Now add in your tomato sauce and paste, half a C. of water, and your sugar. 5. Get it all boiling again, lower the heat to low, and place a lid on the pot. 6. Cook for 23 more mins and everything should be nice and thick. 7. Enjoy with pasta..

32

Italian Style Lentils with Zucchini

Indian Style

Potatoes and Lentils

Prep Time: 30 mins Total Time: 1 hr Servings per Recipe: 4 Calories 395 kcal Fat 11.4 g Carbohydrates 62.9g Protein 14 g Cholesterol 0 mg Sodium 272 mg

Ingredients 3 tbsps vegetable oil 1 1/2 pounds potatoes, cut into 1/2 inch dice 2 1/2 C. cauliflower florets 1 large onion, sliced 2 cloves garlic, crushed 1 tbsp curry powder 1/2 tbsp ground ginger 4 oz. dry red lentils

1 (14.4 oz.) can whole tomatoes, diced 1 1/4 C. vegetable stock 2 tbsps malt vinegar 1 tbsp mango chutney salt and pepper to taste diced fresh parsley for garnish

Directions 1. 2. 3. 4.

Stir fry the following in oil until brown: potatoes, garlic, cauliflower, and onion. Add the ginger and curry and cook for 5 more mins. Now add: chutney, lentils, vinegar, stock, and tomatoes. Top everything with some pepper and salt and cook the mix with a lid on the pot for 22 mins. 5. When serving add some parsley. 6. Enjoy.

Indian Style Potatoes and Lentils

33

LENTIL

Salad I

Prep Time: 15 mins Total Time: 35 mins Servings per Recipe: 8 Calories 46 kcal Fat 2g Carbohydrates 6.5g Protein 2.2 g Cholesterol 0 mg Sodium 56 mg

Ingredients 2 C. lentil sprouts 1/2 C. seeded, diced cucumber 1/2 C. seeded, diced tomato 1/3 C. diced green onions 2 tbsps diced fresh cilantro 1/2 C. thinly sliced radishes (optional) 1 tbsp olive oil 2 tbsps lemon juice

1 tbsp white wine vinegar 1 1/2 tsps dried oregano 1/2 tsp garlic powder 1 1/2 tsps curry powder 1/2 tsp dry mustard 1 pinch salt and pepper to taste

Directions 1. Get a bowl, mix: radish, lentil sprouts, cilantro, cucumber, green onions, and tomatoes. 2. Get 2nd bowl, combine: pepper, olive oil, salt, lemon juice, mustard, vinegar, curry, and oregano. 3. Now combine both bowls and place the contents in the fridge for 40 mins to get cold with a covering of plastic around the bowl. 4. Enjoy.

36

Lentil Salad I

Easy Pepper

and Tomato Lentils

Prep Time: 15 mins Total Time: 1 hr 30 mins Servings per Recipe: 4 Calories 266 kcal Fat 10.9 g Carbohydrates 32.5g Protein 12.4 g Cholesterol 0 mg Sodium 17 mg

Ingredients 1 quart water 1 C. dry lentils 3 tbsps olive oil 1 medium green bell pepper, diced 1 medium onion, diced

2 1/2 C. peeled, seeded, and diced tomatoes salt and pepper to taste

Directions 1. Get your lentils boiling in water, set the heat to low, and let the contents cook for 22 mins. Then remove any leftover liquids. 2. Now begin to stir fry your onions and bell peppers in olive oil until the onion is soft then add pepper, salt, and the tomatoes. 3. Combine in the lentils as well and let the contents cook for 32 mins with a low heat and no cover. 4. Enjoy.

Easy Pepper and Tomato Lentils

37

MEXICAN STYLE

Kale

Prep Time: 15 mins Total Time: 1 hr 10 mins Servings per Recipe: 6 Calories 377 kcal Fat 6.5 g Carbohydrates 62.2g Protein 22.7 g Cholesterol 0 mg Sodium 1182 mg

Ingredients 2 tbsps olive oil 1 C. shredded carrot 1 C. diced onion 5 cloves garlic, minced 6 C. vegetable broth 1 (16 oz.) package dry lentils

1 (24 oz.) jar chunky-style salsa 1 pinch cayenne pepper, or to taste salt and ground black pepper to taste 1 bunch kale, diced

Directions 1. Stir fry your minced garlic, onions, and carrots in olive oil for 9 mins then add in the broth, salsa, and lentils. 2. Get the mix boiling then place a lid on the pan and cook the contents for 50 mins with a low heat. 3. Add in the pepper, salt, cayenne and kale and cook everything for 7 more mins. 4. Enjoy.

38

Mexican Style Kale

Lemon and Kale

with Garlic and Lentils

Prep Time: 10 mins Total Time: 1 hr Servings per Recipe: 4 Calories 368 kcal Fat 8.8 g Carbohydrates 55.4g Protein 20.6 g Cholesterol 4 mg Sodium 1169 mg

Ingredients 2 tbsps olive oil 1 onion, diced 1 carrot, diced 3 cloves garlic, minced 4 thyme sprigs 1/2 tsp kosher salt ground black pepper to taste 1/2 tsp crushed red pepper flakes, or to taste

1/2 pound green lentils 1 (14.5 oz.) can diced tomatoes, undrained 3 C. chicken broth 1 bunch dinosaur kale, stems removed and leaves roughly diced 1 lemon, zested and juiced

Directions 1. Stir fry your carrots and onions in olive oil for 6 mins then add in: pepper flakes, garlic, black pepper, thyme sprigs, and kosher salt. 2. Stir fry everything for 2 more mins then add: stock, tomatoes and liquid, and the lentils. 3. Place a lid on the pot and cook the mix for 42 mins with a gentle boil. 4. Pour in your lemon juice, zest, and the kale. 5. Now cook the kale for 7 more mins then add some pepper and salt. 6. Enjoy.

Lemon and Kale with Garlic and Lentils

39

HONEY

and Ginger Lentils

Prep Time: 10 mins Total Time: 1 hr 40 mins Servings per Recipe: 8 Calories 234 kcal Fat 0.7 g Carbohydrates 46.4g Protein 13.2 g Cholesterol 0 mg Sodium 1036 mg

Ingredients 1 pound dry lentils 1 small bay leaf 2 C. water 2 (14.5 oz.) cans chicken broth 2 tsps salt 1 tsp dry mustard 1/4 tsp ground ginger

1 tbsp soy sauce 1/2 C. diced onion 1 C. water 1/2 C. honey

Directions 1. Get the following boiling in a saucepan: salt, lentils, broth, bay leaf, and 2 C. of water. 2. Place a lid on the pan, set the heat to low, and cook everything for 35 mins. The bay leaf can be thrown away at this point. 3. Set your oven to 350 degrees before doing anything else. 4. Get a bowl, combine: 1 C. water, dry mustard, onions, soy sauce, and ginger. 5. Combine this mustard mix with the lentils and top everything with the honey. 6. Stir the contents well and place the lid back on the lentils. 7. Put everything in the oven for 65 mins then stir the contents. 8. Enjoy.

42

Honey and Ginger Lentils

Lentils

from Colombia

Prep Time: 10 mins Total Time: 55 mins Servings per Recipe: 3 Calories 201 kcal Fat 5.3 g Carbohydrates 31.1g Protein 9.3 g Cholesterol 0 mg Sodium 789 mg

Ingredients 1/2 C. lentils 1 1/2 C. water 1 small tomato, diced 1 small onion, diced 2 tsps ground cumin

1 tsp salt 1 tbsp vegetable oil 2 small yellow potatoes, cubed

Directions 1. Get the following boiling: veggie oil, lentils, salt, water, cumin, tomato, and onions. Get all the contents boiling for 35 mins then combine in the potatoes and cook the mix for 17 more mins. 2. Enjoy.

Lentils from Colombia

43

LENTILS

from Armenia

Prep Time: 10 mins Total Time: 48 mins Servings per Recipe: 4 Calories 285 kcal Fat 8.4 g Carbohydrates 40.6g Protein 16 g Cholesterol 4 mg Sodium 922 mg

Ingredients 2 tbsps olive oil 1 yellow onion, diced 4 C. water 1 C. lentils 1/4 C. bulgur 1 tsp salt 1 tsp ground black pepper

1 lemon, quartered 2 green onions, diced 1 C. plain yogurt

Directions 1. For 9 mins stir fry your onions in oil then remove them from the pan. 2. Get your lentils boiling in water then set the heat to a low level and cook the lentils for 17 mins. 3. Add in the pepper, salt, and bulgur and cook them for 12 more mins before mixing in the onions. 4. Now shut the heat, place a lid on the pot, and let the contents stand for 7 mins. 5. Separate your lentils into four bowls, then place a garnishing of yogurt, green onions, and a lime wedge over each. 6. Enjoy.

44

Lentils from Armenia

Lentils

from Persia

Prep Time: 20 mins Total Time: 4 hrs 35 mins Servings per Recipe: 8 Calories 537 kcal Fat 7.9 g Carbohydrates 100.4g Protein 17.7 g Cholesterol 0 mg Sodium 209 mg

Ingredients 1 pound uncooked white rice, soaked in water for 4 hrs 4 C. water, or as needed 1/2 tsp salt 2 C. water, or more as needed salt to taste 2 C. dry lentils, rinsed 1/4 C. vegetable oil, divided 2 large onions, thinly sliced

1/2 tsp saffron 1/3 C. hot water 3/4 C. pitted, diced dates 3/4 C. raisins

Directions 1. 2. 3. 4. 5. 6.

Get a bowl, combine: 1/3 C. of hot water and the saffron. Let this stand. Get the following boiling: 4 C. fresh water, soaked rice, and half tsp salt. Now place a lid on the pot, set the heat to low, and let the rice cook for 13 mins. Then remove any excess liquids from the pan. Get another 2 C. of water, salt, and your lentils boiling and cook the mix with a gentle boil for 17 mins. Then shut the heat. 7. Begin to stir fry your onions in 2 tbsps of veggie oil for 22 mins then remove them from the pan. 8. Grab another saucepan and get 2 tbsps of veggie oil hot before adding in half of your rice. 9. Now add the lentils and the rest of the rice. 10. Place a lid on the pot, set the heat to a low level, and cook the mix for 22 mins. 11. Now add in the water and saffron. Lentils from Persia

45

12. Place the lid back on the pot and cook the contents for 12 more mins. 13. Now begin to fluff your rice while stirring and breaking the hard bits at the bottom. Garnish your servings with fried onions, raisins, and dates. 14. Enjoy. 15. NOTE: The hard bits of rice at the bottom of the pan are intended. And should be enjoyed by breaking it up and evenly mixing it throughout the rice before serving it! 

48

Brown Sugar, Kale,

and Onion Lentils

Prep Time: 15 mins Total Time: 1 hr 35 mins Servings per Recipe: 12 Calories 267 kcal Fat 18.6 g Carbohydrates 20.5g Protein 6.9 g Cholesterol 0 mg Sodium 132 mg

Ingredients 1 C. olive oil 1 large red onion 1 (8 oz.) package dry lentils, rinsed and sorted water to cover 1 (6 oz.) can tomato paste 3 cloves garlic, diced 1 tbsp brown sugar

1 tbsp paprika 1 bunch kale, or to taste, diced salt to taste freshly ground black pepper to taste

Directions 1. Stir fry your red onions in olive oil for 9 mins then add in the lentils and submerge everything in water with an additional 2 inches. 2. Get the mix boiling then set the heat to a low level. 3. Add in the paprika, tomato paste, brown sugar, and garlic. 4. Let the contents gently boil for 65 mins over low heat. 5. Add the kale and continue cooking for 13 more mins then add in pepper and salt. 6. Enjoy.

Brown Sugar, Kale, and Onion Lentils

49

QUINOA

Medley

Prep Time: 15 mins Total Time: 25 mins Servings per Recipe: 6 Calories 147 kcal Fat 4.8 g Carbohydrates 21.4g Protein 5.9 g Cholesterol 0 mg Sodium 74 mg

Ingredients 1/4 C. pine nuts 1 C. quinoa 2 C. water sea salt to taste 1/4 C. fresh lemon juice 2 stalks celery, chopped 1/4 red onion, chopped

1/4 tsp cayenne pepper 1/2 tsp ground cumin 1 bunch fresh parsley, chopped

Directions 1. Toast your pine nuts for 6 mins, make sure you stir vigorously. Then place them to the side. 2. Boil your quinoa in water and salt for 12 mins uncovered. At this point the water should have been absorbed if not cook the quinoa for more time. 3. Place the quinoa in a bowl and add: parsley, pine nuts, cumin, lemon juice, cayenne, celery, and onions. 4. Enjoy with some pepper and salt.

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Quinoa Medley

Carolina Style

Quinoa Chili

Prep Time: 30 mins Total Time: 1 hr 5 mins Servings per Recipe: 8 Calories 412 kcal Fat 11.5 g Carbohydrates 52.8g Protein 27.5 g Cholesterol 45 mg Sodium 705 mg

Ingredients 1 C. uncooked quinoa, rinsed 2 C. water 1 lb extra lean ground beef 1 tbsp olive oil 1 onion, chopped 4 cloves garlic, minced 1 jalapeno pepper, seeded and minced 1 tbsp chili powder 1 tbsp ground cumin 1 (28 oz.) can crushed tomatoes 2 (19 oz.) cans black beans, rinsed and drained

1 green bell pepper, chopped 1 red bell pepper, chopped 1 zucchini, chopped (optional) 1 tsp dried oregano leaves 1 tsp dried parsley salt and ground black pepper to taste 1 C. frozen corn kernels, thawed 1/4 C. chopped fresh cilantro

Directions 1. Boil your quinoa in water. Place a lid on the pot, lower the heat, and let it gently boil for 17 mins. 2. Stir fry your beef and then remove any excess oils before adding in: jalapenos, garlic, and onions and cooking for 7 more mins. 3. Add the chili powder and cumin and cook for 2 more mins. 4. Now add: parsley, salt, tomatoes, black pepper, oregano, beans, zucchini, and bell peppers. 5. Cook for 22 mins until the peppers are soft. 6. Now add the quinoa, corn, and beef. 7. Cook for 7 more mins before adding in the cilantro. 8. Enjoy. Carolina Style Quinoa Chili

51

BALSAMIC MUSHROOM

Quinoa

Prep Time: 25 mins Total Time: 50 mins Servings per Recipe: 3 Calories 433 kcal Fat 16.5 g Carbohydrates 47.3g Protein 15.7 g Cholesterol 10 mg Sodium 167 mg

Ingredients 1 tbsp olive oil 1/2 onion, chopped fine 1 tsp minced garlic 1 C. quinoa 1/2 C. white wine 1 3/4 C. chicken broth 2 tsps balsamic vinegar 1 tsp chopped fresh thyme 1 tbsp olive oil 1 (8 oz.) package sliced mushrooms

4 tsps balsamic vinegar 1/4 C. white wine 1/4 C. chicken broth 1 tsp chopped fresh thyme salt and pepper to taste 1 (10 oz.) bag washed spinach leaves 1/4 C. crumbled goat cheese

Directions 1. 2. 3. 4.

Stir fry your garlic and onions in olive oil for 7 mins then add the quinoa. Now add half a C. of wine and cook everything for 1 min. Add in 1 and 3/4 cups of broth, 1 tsp of thyme, and 2 tsps of balsamic. Get everything boiling, place a lid on the pot, and let the contents gently boil with a low heat for 17 mins. 5. Simultaneously stir fry your mushrooms for 7 mins in olive oil and then add: 1 tsp thyme, 4 tsps balsamic, quarter C. of wine, quarter C. of stock. 6. Place a lid on the pot and let the mushrooms gently boil for 7 mins. 7. Add your preferred amount of pepper and salt. 8. Combine the mushrooms and quinoa and add the spinach. 9. When serving top with feta. 10. Enjoy. 52

Balsamic Mushroom Quinoa

Tangy Quinoa and Kale

Prep Time: 5 mins Total Time: 55 mins Servings per Recipe: 6 Calories 439 kcal Fat 27 g Carbohydrates 43.9g Protein 10.7 g Cholesterol 17 mg Sodium 397 mg

Ingredients 2 C. water 1 C. quinoa 10 leaves kale, cut into small pieces 3 tbsps olive oil 2 tbsps lemon juice 1 tsp Dijon mustard 1 large garlic clove, minced 1 tsp fresh cracked black pepper

1/2 tsp ground sea salt 1 C. pecans 1 C. currants 3/4 C. crumbled feta cheese

Directions 1. Boil your quinoa in water then place a lid on the pot, set the heat to low, and let the contents gently boil for 15 mins. Let the quinoa sit for 3 more mins with the lid and then remove the lid to let it loose its heat. 2. Get a bowl, mix: salt, olive oil, pepper, lemon juice, garlic, mustard, and kale. Add in your quinoa, feta, currants, and pecans. 3. Stir everything to evenly coat the kale leaves. 4. Enjoy chilled or warm.

Tangy Quinoa and Kale

53

NOVEMBER’S

Quinoa

Prep Time: 25 mins Total Time: 55 mins Servings per Recipe: 4 Calories 173 kcal Fat 9.2 g Carbohydrates 19.3g Protein 4.4 g Cholesterol 0 mg Sodium 108 mg

Ingredients 1/3 C. quinoa 1 C. water 1 pinch salt 1 tbsp olive oil 1 tsp minced garlic 1 small sweet onion, chopped 1 C. Crimini mushrooms, sliced

1 small sweet potato, peeled and diced 1/4 tsp cayenne pepper salt and pepper to taste 1/4 C. chopped, toasted pecans

Directions 1. Toast your quinoa for 6 mins then add some salt and water. 2. Get everything boiling, place a lid on the pot, set the heat to low, and gently cook the quinoa for 22 mins. 3. Simultaneously, stir fry your onions and garlic in olive oil for 7 mins. 4. Add in: pepper, mushrooms, salt, potatoes and cayenne. 5. Place a lid on the pan and cook everything with a low heat for 22 mins. 6. Stir the mix every 5 to 7 mins and add some water if necessary. 7. Combine the potato mix with the quinoa and stir the contents to evenly distribute the potatoes throughout. 8. Enjoy warm.

54

November’s Quinoa

Good Morning Quinoa

Prep Time: 5 mins Total Time: 40 mins Servings per Recipe: 6 Calories 202 kcal Fat 1.9 g Carbohydrates 42.6g Protein 4.4 g Cholesterol 0 mg Sodium 8 mg

Ingredients 1 C. quinoa 2 C. water 2 C. apple juice 1 C. raisins 2 tbsps lemon juice

1 tsp ground cinnamon, or to taste salt to taste 2 tsps vanilla extract

Directions 1. Run your quinoa under cold water until the water runs clear. Add the quinoa to a big pot with fresh water and get it all boiling, place lid on the pot, set the heat to low, and cook for 17 mins. 2. Add in: salt, apple juice, cinnamon, lemon juice, and raisins. 3. Place the lid back on the pan and cook for 15 more mins. 4. Finally add the vanilla and stir. 5. Enjoy.

Good Morning Quinoa

55

TARA’S

Favorite Quinoa

Prep Time: 10 mins Total Time: 25 mins Servings per Recipe: 4 Calories 264 kcal Fat 12.3 g Carbohydrates 31.9g Protein 7.1 g Cholesterol 0 mg Sodium 248 mg

Ingredients 1/2 C. uncooked quinoa 1 C. water 1 (15 oz.) can garbanzo beans, drained 3/4 C. chopped broccoli 1 clove garlic, minced, or to taste 1 tbsp fresh lemon juice 1 tsp dried tarragon

2 tsps coarse-grain mustard 3 tbsps extra virgin olive oil salt and black pepper to taste

Directions 1. Boil your quinoa in water, lower the heat, place a lid on the pot, and cook for 17 mins. 2. Add everything to a bowl with: olive oil, beans, mustard, broccoli, tarragon, lemon, and garlic. 3. Enjoy warm or chilled after adding your preferred amount of pepper and salt.

58

Tara’s Favorite Quinoa

I♥

Quinoa

Prep Time: 20 mins Total Time: 1 hr 30 mins Servings per Recipe: 12 Calories 148 kcal Fat 4.5 g Carbohydrates 22.9g Protein 4.6 g Cholesterol 0 mg Sodium 592 mg

Ingredients 1 tsp canola oil 1 tbsp minced garlic 1/4 C. diced (yellow or purple) onion 2 1/2 C. water 2 tsps salt, or to taste 1/4 tsp ground black pepper 2 C. quinoa 3/4 C. diced fresh tomato 3/4 C. diced carrots 1/2 C. diced yellow bell pepper 1/2 C. diced cucumber

1/2 C. frozen corn kernels, thawed 1/4 C. diced red onion 1 1/2 tbsps chopped fresh cilantro 1 tbsp chopped fresh mint 1 tsp salt 1/4 tsp ground black pepper 2 tbsps olive oil 3 tbsps balsamic vinegar

Directions 1. Stir fry your garlic and 1/4 of a C. of onions in canola for 7 mins. 2. Now add: 1/4 of a tsp of pepper, water, and 2 tsps of salt. Get the mix boiling then add your quinoa. 3. Place a lid on the pot, lower the heat, and cook everything for 22 mins. 4. Remove any extra liquids with a strainer and place everything in a big bowl and place the bowl in the fridge for 30 mins. 5. Once the quinoa is chilled add the following: 1/4 a C. of onions, tomatoes, corn, carrots, cucumbers, bell peppers, 1/4 tsp pepper, cilantro, 1 tsp salt, and mint. 6. Coat everything with balsamic and olive oil. 7. Mix the quinoa to evenly distribute the oils. Enjoy cool.

I ♥ Quinoa

59

COCONUT LENTIL

Quinoa

Prep Time: 25 mins Total Time: 1 hr Servings per Recipe: 12 Calories 347 kcal Fat 13.5 g Carbohydrates 45.5g Protein 14.4 g Cholesterol 0 mg Sodium 602 mg

Ingredients 2 C. quinoa 3 1/2 C. water 1 tbsp salt 2 tbsps coconut oil 1 small onion, chopped 6 cloves garlic, minced 5 large tomatoes, chopped 1 C. water 1 (14 oz.) can coconut milk 1 tbsp molasses

1/4 C. coconut powder 1 (4 inch) cinnamon stick 3 tbsps curry powder 2 tbsps ground coriander 2 C. red lentils salt and pepper to taste 1 bunch fresh cilantro, chopped

Directions 1. For 5 mins place your quinoa submerged in water, in a big bowl. Then remove the liquid and run the quinoa under cold water with a strainer. 2. Get 3.5 C. of water and some salt boiling before adding in your quinoa, placing a lid on the pot, lowering the heat, and cooking for 17 mins. 3. Stir fry your garlic and onions in coconut oil for 7 mins then add the tomatoes and cook for 6 more mins. 4. Add the water, coconut milk, and: coriander, molasses, curry, coconut powder, and cinnamon. 5. Get this all boiling and then pour in your lentils. 6. Let the lentil simmer with a low to medium level of heat for 17 mins. 7. Stir the mix every 3 mins. 8. Add your preferred amount of pepper and salt to the lentils and when serving enjoy over the cooked quinoa. 9. Enjoy. 60

Coconut Lentil Quinoa

Rustic

Quinoa

Prep Time: 15 mins Total Time: 1 hr 35 mins Servings per Recipe: 6 Calories 379 kcal Fat 26.9 g Carbohydrates 25.6g Protein 9.9 g Cholesterol 19 mg Sodium 552 mg

Ingredients 1/2 lb beets, peeled and sliced 1 C. red quinoa 2 C. water 1/2 C. olive oil 1/2 C. red wine vinegar 1 1/2 tsps white sugar 1 clove garlic, crushed

1 tsp salt 1/4 tsp ground black pepper 2 green onions, sliced 3 oz. arugula, chopped 5 oz. goat cheese, crumbled

Directions 1. Steam your beets over 2 inches of water for 12 mins with a steamer insert and a big pot. 2. Now boil your quinoa in 2 C. of water and then place a lid on the pot, lower the heat, and cook everything for 17 mins. 3. Get a bowl, combine: pepper, olive oil, salt, vinegar, garlic, and sugar. 4. Before stirring your quinoa pour in half of the wet mix. Then stir the quinoa. 5. Add everything to a bowl and then place this in the fridge for 1 hour with a covering of plastic wrap. 6. Once the quinoa has cooled add the following to it: beets, onions, cheese, and arugula. 7. Stir the mix and then add your dressing and stir again. 8. Enjoy chilled.

Rustic Quinoa

61

LUNCHTIME

Quinoa

Prep Time: 15 mins Total Time: 30 mins Servings per Recipe: 8 Calories 387 Fat 9.8g Cholesterol 0mg Sodium 258mg Carbohydrates 70.7g Fiber 9.9g Protein 9.1g

Ingredients 4 C. vegetable broth 2 C. uncooked quinoa ¼ C. olive oil 2 small zucchinis, cubed into 1-inch size 1 butternut squash, peeled, seeded and chopped

1 C. dried cranberries 1 C. dried apricots 1 C. fresh parsley, chopped 1 bunch scallion, chopped 2 tbsp fresh lime juice

Directions 1. In a pan, add broth and bring to a boil. 2. Stir in quinoa and immediately, reduce the heat to low. 3. Simmer, covered for about 10-15 minutes or till all the liquid is absorbed. Remove from heat and keep aside. 4. In a large skillet, heat oil on medium heat. 5. Add zucchini and squash and cook for about 10 minutes. 6. Stir in cooked quinoa juice, dried fruit, parsley and scallion. 7. Serve with the drizzling of lime juice.

62

Lunchtime Quinoa

Quinoa

Classico

Prep Time: 10 mins Total Time: 30 mins Servings per Recipe: 6 Calories 157 kcal Fat 4.7 g Carbohydrates 21.8g Protein 6.5 g Cholesterol 8 mg Sodium 97 mg

Ingredients 1 tbsp butter 1 C. uncooked quinoa 2 C. chicken broth 1/4 C. chopped onion 1 clove garlic, minced 1 tsp chopped fresh thyme 1/2 tsp black pepper

3/4 C. frozen peas 1/2 C. grated Pecorino Romano cheese 2 tbsps chopped fresh parsley

Directions 1. Toast your quinoa for 3 mins in butter then add: pepper, broth, thyme, garlic, and onions. 2. Get the mix boiling then add in the peas, place a lid on the pot, lower the heat, and let the mix cook for 17 mins. 3. Now add in your parsley and Romano then stir the contents. 4. Place the quinoa in a bowl and top with some more cheese. 5. Enjoy.

Quinoa Classico

63

QUINOA

Forever

Prep Time: 30 mins Total Time: 1 hr 25 mins Servings per Recipe: 8 Calories 195 kcal Fat 9.8 g Carbohydrates 22.1g Protein 6.3 g Cholesterol 18 mg Sodium 197 mg

Ingredients 1 C. quinoa 1 tbsp butter 2 C. chicken broth 1/2 C. diced green bell pepper 1/2 C. diced red onion 1 C. corn 1 (15 oz.) can black beans, drained 1/4 C. chopped cilantro 1 large tomato, diced

1/2 C. fresh lime juice, or to taste 2 tbsps red wine vinegar 2 tbsps olive oil 1 tbsp adobo seasoning 1/2 C. feta cheese salt and black pepper to taste

Directions 1. Get a bowl, combine: cheese, green peppers, adobo, onions, olive oil, corn, vinegar, black beans, lime, cilantro, and tomatoes. 2. Run cold water over your quinoa until it runs clear. Then toast the quinoa in butter for 4 mins. 3. Add in the broth and get it boiling. 4. Once everything is boiling, set the heat to low, and cook for 12 mins. 5. After the quinoa has cooked, add the cheese mix and also some pepper and salt. 6. Place everything in a bowl, in the fridge, for 40 mins. 7. Enjoy.

64

Quinoa Forever

Sunday’s

Quinoa

Prep Time: 20 mins Total Time: 40 mins Servings per Recipe: 8 Calories 224 kcal Fat 4.7 g Carbohydrates 36.6g Protein 9.6 g Cholesterol 0 mg Sodium 323 mg

Ingredients 1 tbsp olive oil 1 onion, diced 3 cloves garlic, minced 2 C. uncooked quinoa, rinsed 1 C. canned lentils, rinsed

8 oz. fresh mushrooms, chopped 1 quart vegetable broth 1 bunch Swiss chard, stems removed, shredded

Directions 1. 2. 3. 4.

Stir fry your garlic and onions for 7 mins in oil. Now add: mushrooms, lentils, and quinoa. Stir and heat everything for 1 mins. Now combine in your broth and get everything boiling. Once the mix is boiling reduce the heat, place a lid on the pot, and simmer the contents for 22 mins. 5. Shut the head, and add the chards. Stir the mix to evenly distribute the chards throughout the quinoa. 6. Place the lid back on the pot and let the quinoa sit for 7 mins. 7. Enjoy..

Sunday’s Quinoa

65

QUINOA

with Seoul (Korean Style)

Prep Time: 5 mins Total Time: 40 mins Servings per Recipe: 4 Calories 196 kcal Fat 6g Carbohydrates 28.9g Protein 6.7 g Cholesterol 0 mg Sodium 455 mg

Ingredients 1 tbsp extra-virgin olive oil 1 C. quinoa 2 C. chicken broth 2 tbsps soy sauce

1 tbsp minced fresh ginger root 1 clove garlic, minced 2 green onions, chopped

Directions 1. Stir fry your quinoa in olive oil for 4 mins then add: garlic, broth, ginger, and soy sauce. 2. Get everything boiling, place a lid on the pot, lower the heat, and cook for 27 mins. 3. Stir the quinoa and add the onions. Enjoy.

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Quinoa with Seoul

Saint Peter’s Quinoa

Prep Time: 20 mins Total Time: 2 hrs 40 mins Servings per Recipe: 10 Calories 219 kcal Fat 11.1 g Carbohydrates 25.7g Protein 6.3 g Cholesterol 3 mg Sodium 515 mg

Ingredients 1 C. quinoa 2 C. water 1 tsp kosher salt 1/4 C. fresh lime juice 2 tbsps olive oil 1/8 tsp ground black pepper 1 (14 oz.) can diced tomatoes with green chili peppers, drained

1 (14 oz.) can garbanzo beans, drained and rinsed 1 bunch cilantro, chopped 2 avocados, cubed 1/4 C. crumbled cotija cheese

Directions 1. Boil your quinoa in water and salt. Once it is boiling for 1 min, lower the heat, place lid on the pot, and cook it for 22 mins. 2. Simultaneously, mix, in a bowl: beans, lime, tomatoes, pepper, and olive oil. 3. Now place the mix in the fridge. 4. After the 22 mins of cooking has elapsed pour the quinoa in with the beans and stir to coat. 5. Place the quinoa in the fridge for 1 hr covered with plastic wrap, then serve. 6. Enjoy.

Saint Peter’s Quinoa

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SOUTH OF THE BORDER

Quinoa

Prep Time: 20 mins Total Time: 40 mins Servings per Recipe: 4 Calories 244 kcal Fat 6.1 g Carbohydrates 38.1g Protein 8.1 g Cholesterol 2 mg Sodium 986 mg

Ingredients 1 tbsp olive oil 1 C. quinoa, rinsed 1 small onion, chopped 2 cloves garlic, minced 1 jalapeno pepper, seeded and chopped (optional) 1 (10 oz.) can diced tomatoes with green chili peppers

1 envelope taco seasoning mix 2 C. low-sodium chicken broth 1/4 C. chopped fresh cilantro

Directions 1. Toast your onions and quinoa in olive oil for 7 mins. Then add the jalapenos and garlic and fry for 1.5 more mins. 2. Now add the taco seasoning and while stirring add: tomatoes and broth. 3. Get everything boiling and once it is all boiling lower the heat, and gently cook uncovered for 17 mins. 4. Add your cilantro before serving. 5. Enjoy.

70

South of the Border Quinoa

Restaurant Style Quinoa

Prep Time: 25 mins Total Time: 45 mins Servings per Recipe: 4 Calories 378 kcal Fat 10.6 g Carbohydrates 44.7g Protein 27.1 g Cholesterol 173 mg Sodium 207 mg

Ingredients 1 C. uncooked quinoa, rinsed 1 1/2 C. chicken broth 2 tbsps olive oil 3 cloves garlic, minced 1 onion, diced 1 red bell pepper, diced 8 spears fresh asparagus, trimmed and cut into 1 inch pieces 1 C. sliced fresh mushrooms

1/4 C. raisins 1 tbsp minced fresh ginger root 1 lb uncooked medium shrimp, peeled and deveined 1 tbsp lemon juice salt and pepper to taste

Directions 1. Boil your quinoa in broth. Then lower the heat, place a lid on the pot, and cook for 17 mins. 2. Simultaneously stir fry your bell peppers, onions, and garlic in olive oil for 7 mins. 3. Combine in: ginger, asparagus, raisins, and mushrooms. 4. Cook everything until the asparagus is soft. Once the asparagus is soft add the shrimp and cook until it is done. 5. Top your quinoa with lemon and then combine in the shrimp mix. 6. Add your preferred amount of pepper and salt. 7. Enjoy.

Restaurant Style Quinoa

71

WINTER’S

Quinoa

Prep Time: 20 mins Total Time: 2 hrs Servings per Recipe: 10 Calories 221 kcal Fat 11.6 g Carbohydrates 26.3g Protein 5.1 g Cholesterol 0 mg Sodium 72 mg

Ingredients 1 1/2 C. quinoa 1/4 tsp salt 3 1/2 C. water 1 bunch green onions, chopped 3/4 C. chopped celery 1/2 C. raisins 1 pinch cayenne pepper 1 tbsp vegetable oil

1 tbsp distilled white vinegar 2 tbsps lemon juice 2 tbsps sesame oil 1/3 C. chopped fresh cilantro 3/4 C. chopped pecans

Directions 1. Boil your quinoa in salt and water. Once it is boiling place a lid on the pot, lower the heat, and cook for 22 mins. 2. Add the quinoa to a bowl and let it sit for 15 mins. 3. Combine the following with the quinoa in the bowl: sesame oil, onions, lemon, celery, vinegar, raisins, veggie oil, and cayenne. 4. Let the contents now sit for 30 mins. Then add the pecans and cilantro before serving. 5. Enjoy.

72

Winter’s Quinoa

Mediterranean Quinoa

Prep Time: 10 mins Total Time: 1 hr 30 mins Servings per Recipe: 24 Calories 215 kcal Fat 13 g Carbohydrates 21.2g Protein 4.4 g Cholesterol 0 mg Sodium 371 mg

Ingredients 4 C. quinoa 4 C. water 1/4 C. red wine vinegar 2 tsps salt 1 tsp ground black pepper 1 tsp lemon juice 4 tsps Dijon mustard 1 C. canola oil

2 cucumbers, peeled and chopped 1 green bell pepper, chopped 1/2 red onion, chopped 2 tomatoes, chopped 1 (15 oz.) can black olives, chopped

Directions 1. In water, get your quinoa boiling, then set the heat to low, place a lid on the pot, and cook everything for 22 mins. 2. Now add everything to a bowl and place it in the fridge for 30 mins. 3. Blend the following until smooth: mustard, vinegar, lemon juice, pepper, and salt. 4. As you pulse this mix pour in your oil gradually until everything is somewhat thick. 5. Take out the quinoa after 30 mins in the fridge and add to it: olive, cucumbers, tomatoes, onions, and bell peppers. 6. Coat the mix with the dressing and stir everything to evenly distribute the dressing throughout. 7. Enjoy.

Mediterranean Quinoa

73

WINDY CITY

Quinoa

Prep Time: 15 mins Total Time: 55 mins Servings per Recipe: 4 Calories 457 kcal Fat 18.3 g Carbohydrates 43.6g Protein 31.1 g Cholesterol 173 mg Sodium 179 mg

Ingredients 1 1/2 C. water 1 C. uncooked quinoa 2 tbsps olive oil 1 red onion, chopped 1/2 green bell pepper, chopped 1/2 C. sliced fresh mushrooms 6 fresh asparagus spears, trimmed and chopped 1/4 C. golden raisins 1 tbsp minced fresh ginger root

salt and pepper to taste 1 lb medium shrimp - peeled and deveined 1 lime, juiced 2 tbsps olive oil 1/2 C. chopped Italian flat leaf parsley

Directions 1. Get your quinoa boiling, place a lid on the pot, set the heat to low, and let it cook for 17 mins. 2. Now shut the heat and let it sit for 12 more mins. 3. Stir fry your bell peppers and onions in olive oil until soft then add: ginger, mushrooms, raisins, and asparagus. 4. Continue stir frying until the asparagus is soft. Then add the pepper, shrimp, and salt. Cook everything for 6 more mins. 5. Get a bowl, combine: 2 tbsps of olive oil, lime juice, pepper mix, and quinoa. 6. Before serving add a topping of parsley. 7. Enjoy.

74

Windy City Quinoa

Cream of Quinoa Casserole

Prep Time: 10 mins Total Time: 1 hr 20 mins Servings per Recipe: 6 Calories 494 kcal Fat 32.1 g Carbohydrates 39.8g Protein 10.3 g Cholesterol 31 mg Sodium 1003 mg

Ingredients 1 C. quinoa 2 C. water 1 tsp olive oil 1 tsp salt 2 C. chopped broccoli 1 (10 oz.) can low-sodium cream of mushroom soup 1 C. shredded Cheddar cheese

1/2 C. French-fried onions 1/2 C. light sour cream 1 tsp lemon pepper salt and ground black pepper to taste 1/2 C. French-fried onions

Directions 1. For 35 mins let your quinoa sit submerged in water. 2. Then use a strainer to rinse the quinoa under cold water before boiling it in fresh water and 1 tsp of salt and olive oil. 3. Once boiling place a lid on the pot, lower the heat, and let it cook for 22 mins. 4. Set your oven to 350 degrees before doing anything else. 5. For 7 mins steam your broccoli over 2 inches of boiling water with a steamer insert and a big pot. 6. Now add the following to your quinoa: lemon pepper, broccoli, sour cream, soup, fried onions, and cheese. 7. Top everything with some pepper and salt and stir everything. 8. Add everything to a casserole dish and cook it all in the oven for 15 mins. 9. Enjoy.

Cream of Quinoa Casserole

75

SIMPLE QUINOA

Pilaf

Prep Time: 30 mins Total Time: 50 mins Servings per Recipe: 3 Calories 195 kcal Fat 6.5 g Carbohydrates 29.1g Protein 6.1 g Cholesterol 0 mg Sodium 77 mg

Ingredients 1 tbsp olive oil 1/2 onion, chopped 1 stalk celery, chopped 2 carrots, diced 1/2 C. quinoa 1 C. hot water 1 bay leaf 1 tbsp lemon zest

1 tbsp lemon juice 1/2 C. frozen green peas, thawed salt to taste ground black pepper to taste

Directions 1. Stir fry your carrots, celery and onions in oil for 12 mins. Then run your quinoa under water with a strainer. 2. Add the quinoa to the onions and cook for 2 mins. Then add: lemon zest and juice, water, and bay leaf. 3. Get everything boiling, then place a lid on the pan, and let the contents simmer, with a low level of heat for 17 mins. 4. After the quinoa is cooked add: pepper, salt, and peas. 5. Combine everything so the peas are evenly distributed throughout. 6. Enjoy.

78

Simple Quinoa Pilaf

Savory, Almonds, and Tomatoes Couscous

Prep Time: 20 mins Total Time: 1 hr 30 mins Servings per Recipe: 3 Calories 266 kcal Fat 14.3 g Carbohydrates 27g Protein 7.9 g Cholesterol < 1 mg Sodium 401 mg

Ingredients 1 C. water 1 tsp dried savory 1 tsp dried parsley 1 pinch crushed red pepper flakes 1 tbsp chicken bouillon granules 1/2 C. pearl (Israeli) couscous 1 lemon, zest grated 1/2 C. toasted slivered almonds

1/2 C. chopped celery 1/3 C. chopped onion 1/2 tomato, seeded and chopped 1 tbsp olive oil salt and black pepper to taste

Directions 1. 2. 3. 4. 5. 6.

Boil the following for 2 mins: bouillon, savory, pepper flakes, and parsley. Now add the couscous and let it gently boil with a lower level of heat for 12 mins. Place a lid on the pot and shut the heat. Once the couscous has lost its heat remove any liquid that is left. Get a bowl, combine: olive oil, zest, tomato, almonds, couscous mix, onions, and celery. Add your preferred amount of pepper and salt and the place the contents in the fridge for at least 30 mins covered with plastic wrap. 7. Enjoy.

Savory, Almonds, and Tomatoes Couscous

79

SUN DRIED TOMATOES,

Olives, Feta, and Garbanzos Couscous (Greek Style

Prep Time: 20 mins Total Time: 45 mins Servings per Recipe: 3 Calories 254 kcal Fat 5.6 g Carbohydrates 42.4g Protein 9g Cholesterol 6 mg Sodium 592 mg

Ingredients 1/4 C. chicken broth 1/2 C. water 1 tsp minced garlic 1/2 C. pearl (Israeli) couscous 1/4 C. chopped sun-dried tomatoes 1/4 C. sliced Kalamata olives 2 tbsps crumbled feta cheese 1 C. canned garbanzo beans, rinsed and

drained 1 tsp dried oregano 1/2 tsp ground black pepper 1 tbsp white wine vinegar 1 1/2 tsps lemon juice

Directions 1. 2. 3. 4.

Boil your garlic in the broth for 3 mins. Then add in your couscous. Place a lid on the pot and shut the heat. Let the couscous sit in the hot water for 7 mins and then stir it. Get a bowl, combine: black pepper, beans, vinegar, tomatoes, oregano, lemon juice, cheese, olives, and couscous. 5. Stir the mix and serve at room temp. 6. Enjoy.

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Sun Dried Tomatoes, Olives, Feta, and Garbanzos Couscous

Quinoa, Onions,

and Farro Couscous

Prep Time: 20 mins Total Time: 2 hrs 50 mins Servings per Recipe: 8 Calories 424 kcal Fat 20.9 g Carbohydrates 50.3g Protein 11.6 g Cholesterol 19 mg Sodium 370 mg

Ingredients 6 1/2 C. water, divided 1 C. red quinoa 1 C. pearl (Israeli) couscous 1 C. farro 1 cucumber, seeded and chopped 1/2 red onion, chopped 1 orange bell pepper, seeded and chopped 1 yellow squash, seeded and chopped

1/2 C. extra-virgin olive oil 1 lemon, juiced 1/2 tsp kosher salt 1 (6 oz.) container crumbled feta cheese

Directions 1. For 2 mins boil your quinoa in 2 C. of water. Then place a lid on the pot, set the heat to low, and the let quinoa cook for 17 mins. 2. Simultaneously cook the couscous in boiling water (1.5 C.) for 12 mins in a covered pot. 3. At the same time boil your farro for 26 mins in 3 C. of water, in a covered pot as well. 4. Once everything is done get a bowl, combine: squash, quinoa, bell peppers, couscous, onions, cucumber and farro. 5. Top with a dressing of: salt, lemon juice, and olive oil. 6. Place a plastic covering over the bowl and cool it in the fridge for 1 hr. 7. Before serving top the salad with some feta. 8. Enjoy.

Quinoa, Onions, and Farro Couscous

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GARLIC, CORN,

Black Beans, Lime, and Jalapenos Couscous

Prep Time: 15 mins Total Time: 25 mins Servings per Recipe: 15 Calories 300 kcal Carbohydrates 44.8 g Cholesterol 0 mg Fat 10.9 g Fiber 3.6 g Protein 7.1 g Sodium 713 mg

Ingredients 1 cup couscous 1/2 tsp ground cumin 1 tsp salt, or to taste 1 1/4 cups boiling water 1 clove unpeeled garlic 1 (15 oz.) can black beans, rinsed and drained 1 cup canned whole kernel corn,

drained 1/2 cup finely chopped red onion 1/4 cup chopped fresh cilantro 1 jalapeno pepper, minced 3 tbsps olive oil 3 tbsps fresh lime juice, or to taste

Directions 1. Add boiling water into a mixture of salt and couscous in a large sized bowl, and cover it with plastic wrap before letting it stand for about ten minutes. 2. In this time, cook unpeeled garlic in hot oil over medium heat until it has turned golden brown. 3. Now mash this garlic and add it into the couscous along with black beans, onion, cilantro, corn, jalapeno pepper, olive oil, and lime juice. 4. Serve.

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Garlic, Corn, Black Beans, Lime, and Jalapenos Couscous

Almonds, Raisins,

and Lemon Couscous (Moroccan Style II)

Prep Time: 10 mins Total Time: 45 mins Servings per Recipe: 6 Calories 265 kcal Fat 10.3 g Carbohydrates 38.6g Protein 6.6 g Cholesterol 5 mg Sodium 208 mg

Ingredients 2 C. water 1 C. pearl (Israeli) couscous 1 tbsp olive oil 1/2 C. chopped yellow onion 1 shallot, chopped 6 cloves garlic, quartered 1/2 C. golden raisins 1/2 C. chopped oil-packed sun-dried

tomatoes 1/2 C. slivered almonds 1/2 tsp kosher salt 1/4 tsp ground black pepper 3 tbsps lemon juice 1 tbsp butter, softened

Directions 1. 2. 3. 4. 5. 6. 7. 8.

Boil your couscous, uncovered for 14 mins in water. Simultaneously stir fry your garlic, shallots, and onions for 17 mins in olive oil. Now add: almonds, raisins, and tomatoes. Cook for 7 more mins. Pour the couscous into the shallot mix and cook for 3 mins. Add some: lemon juice, pepper, and salt. Shut the heat and add in your butter, let it melt, before serving. Enjoy.

Almonds, Raisins, and Lemon Couscous

83

JALAPENOS, PEAS,

and Mint Couscous

Prep Time: 15 mins Total Time: 35 mins Servings per Recipe: 6 Calories 306 kcal Fat 5.3 g Carbohydrates 53.7g Protein 10.9 g Cholesterol 0 mg Sodium 228 mg

Ingredients 2 C. dry couscous 1/2 C. chopped green onions 1 fresh jalapeno pepper, finely diced 2 tbsps olive oil 1/2 tsp ground cumin 1 pinch cayenne pepper 1 pinch ground black pepper 2 C. vegetable stock

1 bunch asparagus, trimmed and cut into 1/4-inch pieces 1 C. shelled fresh or thawed frozen peas 2 tbsps chopped fresh mint salt and freshly ground black pepper to taste

Directions 1. 2. 3. 4. 5. 6.

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Get a bowl, mix: black pepper, couscous, cayenne, onions, cumin, olive oil, and jalapenos. Get your peas and asparagus boiling in the veggie stock and then pour it into the bowl. Stir the couscous into the liquid and place a covering on the bowl. Let the mix sit for 12 mins then stir it. Add some mint, pepper, and salt before serving. Enjoy.

Jalapenos, Peas, and Mint Couscous

Chicken, Cucumbers, and Parsley Couscous

Prep Time: 35 mins Total Time: 45 mins Servings per Recipe: 6 Calories 645 kcal Fat 38.8 g Carbohydrates 44g Protein 29.4 g Cholesterol 68 mg Sodium 792 mg

Ingredients 2 C. chicken broth 1 (10 oz.) box couscous 3/4 C. olive oil 1/4 C. fresh lemon juice 2 tbsps white balsamic vinegar 1/4 C. chopped fresh rosemary leaves salt and ground black pepper to taste 2 large cooked skinless, boneless chicken

breast halves, cut into bite-size pieces 1 C. chopped English cucumber 1/2 C. chopped sun-dried tomatoes 1/2 C. chopped pitted kalamata olives 1/2 C. crumbled feta cheese 1/3 C. chopped fresh Italian parsley salt and ground black pepper to taste

Directions 1. 2. 3. 4. 5. 6. 7.

Get your stock boiling then add in your couscous. Place a lid on the pot and shut the heat. Let the contents sit for 7 mins before stirring. Blend: vinegar, olive oil, and lemon juice with some rosemary. Now add some pepper and salt before continuing. Get a bowl, mix: tomatoes, parsley, couscous, feta, cucumbers, and chicken. Cover the couscous with the dressing and add a bit more if you like also add some more pepper and salt too. 8. Enjoy.

Chicken, Cucumbers, and Parsley Couscous

85

LIME

and Chicken Couscous

Prep Time: 15 mins Total Time: 35 mins Servings per Recipe: 4 Calories 380 kcal Fat 6.2 g Carbohydrates 52g Protein 28.4 g Cholesterol 59 mg Sodium 1675 mg

Ingredients 1 tbsp olive oil 1 lb skinless, boneless chicken breast halves, cubed 1 pinch monosodium glutamate (MSG) 6 tbsps soy sauce 6 tbsps brown sugar 1/2 tsp red pepper flakes, or more to taste

1 lime, juiced and zested 2 C. vegetable broth 1 C. couscous 1/3 C. chopped cilantro 4 wedges lime for garnish

Directions 1. 2. 3. 4. 5. 6. 7. 8. 9.

88

Get a bowl, combine: zest, soy sauce, lime juice, sugar, and pepper flakes. Boil everything gently for 4 mins until it becomes sauce like. Now stir fry your chicken until it is fully done in olive oil for 7 mins. Add in your MSG while it fries. Then top everything with the lime sauce and continue stir frying for 4 more mins. Let your couscous sit in the veggie broth that was boiling for 7 mins in a covered pot. Place some couscous on a plate for serving and add a topping of lime chicken. Garnish with freshly squeezed lime from the wedges. Enjoy.

Lime and Chicken Couscous

Peppers, Corn,

and Black Beans Couscous

Prep Time: 30 mins Total Time: 35 mins Servings per Recipe: 8 Calories 255 kcal Fat 5.9 g Carbohydrates 41.2g Protein 10.4 g Cholesterol < 1 mg Sodium 565 mg

Ingredients 1 C. uncooked couscous 1 1/4 C. chicken broth 3 tbsps extra virgin olive oil 2 tbsps fresh lime juice 1 tsp red wine vinegar 1/2 tsp ground cumin 8 green onions, chopped 1 red bell pepper, seeded and chopped

1/4 C. chopped fresh cilantro 1 C. frozen corn kernels, thawed 2 (15 oz.) cans black beans, drained salt and pepper to taste

Directions 1. 2. 3. 4.

Get your broth boiling for 2 mins then add in your couscous. Place a lid on the pot and shut the heat. Let the couscous sit in the hot water for 7 mins, before stirring it. Get a bowl, mix: beans, olive oil, couscous, corn, lime juice, cilantro, vinegar, red pepper, onions, and cumin. 5. Add your preferred amount of pepper and salt. Then place a plastic covering around the bowl, let the mix sit in the fridge for 20 to 30 mins before serving. 6. Enjoy.

Peppers, Corn, and Black Beans Couscous

89

CREAMY PARSLEY,

Chickpeas, and Almonds Couscous

Prep Time: 15 mins Total Time: 1 hr 45 mins Servings per Recipe: 6 Calories 247 kcal Fat 12.2 g Carbohydrates 30g Protein 5.7 g Cholesterol 13 mg Sodium 251 mg

Ingredients 1/2 C. creamy salad dressing 1/4 C. plain yogurt 1 tsp ground cumin salt and pepper to taste 1 tbsp butter 1/2 C. couscous 1 C. water 1 red onion, chopped

1 red bell pepper, chopped 1/3 C. chopped parsley 1/3 C. raisins 1/3 C. toasted and sliced almonds 1/2 C. canned chickpeas, drained

Directions 1. 2. 3. 4.

Get a bowl, combine: pepper, salad dressing, salt, cumin, and yogurt. Cover the bowl with some plastic wrap and chill in the fridge for 1 h. Simultaneously toast your couscous in butter for 2 mins then add your water. Get everything boiling, then place a lid on the pot, set the heat to low and let the contents gently boil for 7 mins. 5. Get your dressing mix and add in: chickpeas, couscous, almonds, red onions, raisins, parsley, and bell peppers. 6. Place the covering back on the bowl and put it back in the fridge for 20 mins. 7. Enjoy.

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Creamy Parsley, Chickpeas, and Almonds Couscous

Veggie Turkey

Couscous Bits Couscous

Prep Time: 20 mins Total Time: 50 mins Servings per Recipe: 10 Calories 119 kcal Fat 1g Carbohydrates 13.6g Protein 13.2 g Cholesterol 47 mg Sodium 244 mg

Ingredients 2 C. coarsely chopped zucchini 1 1/2 C. coarsely chopped onions 1 red bell pepper, coarsely chopped 1 lb extra lean ground turkey 1/2 C. uncooked couscous 1 egg

2 tbsps Worcestershire sauce 1 tbsp Dijon mustard 1/2 C. barbecue sauce, or as needed

Directions 1. Coat your muffin pan with non-stick spray and then set your oven to 400 degrees before doing anything else. 2. Blend with a few pulses: bell peppers, zucchini, and onions. Then add them to a bowl, with: mustard, turkey, Worcestershire, eggs, and couscous. 3. Evenly divide the mix between the sections in your muffin pan then add bbq sauce to each (1 tsp). 4. Cook everything in the oven for 27 mins. 5. Check the temperature of each, it should be 160 degrees. 6. Let the dish sit for 10 mins before serving. 7. Enjoy.

Veggie Turkey Couscous Bits Couscous

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