Couscous & Quinoa: Discover Delicious Rice Alternatives with Couscous and Quinoa Recipes (2nd Edition) 9798372915374

Table of contents :
Table of Contents
Cranberry Quinoa Salad
Couscous Tagine
Savory, Almonds, and Tomatoes Couscous
Quinoa in Rome (Feta Cheese and Chicken Breast)
Sun Dried Tomatoes, Olives, Feta, and Garbanzos Couscous
Quinoa Chili
Quinoa, Onions, and Farro Couscous
Quinoa Turkey Loaf
Garlic, Corn, Black Beans, Lime, and Jalapenos Couscous
Caribbean Curry Quinoa
Almonds, Raisins, and Lemon Couscous
Sunbelt Quinoa Classic
Jalapenos, Peas, and Mint Couscous
Quinoa Festival
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
Squash and Garbanzos Couscous
Cherry Tomatoes, Onions, and Basil Couscous
Chipotle Quinoa
Mangos, and Salsa Couscous
Quinoa Summer Salad
Moroccan Salmon Cake Couscous
Black Bean Quinoa Burgers
Feta, Balsamic, and Asparagus Couscous
Peppers, Cucumbers, and Olives Couscous
Blueberry Breakfast Quinoa
Cloves, Onions, Tomatoes, and Chicken Couscous
Almonds, Cilantro, and Curry Couscous
Spicy Chicken and Carrots Couscous
Peppers, Shrimp, and Feta Couscous
Pepper, Lemon, and Cilantro Couscous
Lemons, Parsley, Basil, Lettuce Couscous
Breakfast Couscous I
Cheesy Veggie Quinoa
Apricots, Raisins, Almonds, and Dates Couscous
Quinoa in Classical Greek Style
Garlic, Roma Tomatoes, and Monterey Couscous
Moroccan Style Quinoa
Tomatoes, Mozzarella, Basil, and Mint Couscous
Maria’s Pepper Quinoa
Quinoa Medley
Feta, Cucumbers, Jalapenos, Basil, and Cilantro Couscous
Carolina Style Quinoa Chili
Peppers, Garlic, Onions, Mushrooms, and Dates Couscous
Balsamic Mushroom Quinoa
Cucumbers, Capers, and Dates Couscous
Tangy Quinoa and Kale
Couscous Kebabs
November’s Quinoa
Carrots, Harissa, Peppers, Chicken, and Sausage Couscous
Good Morning Quinoa
Garlic, Kale, and Parmesan Couscous
Tara’s Favorite Quinoa
Savory, Parsley, Lemon, and Tomatoes Couscous
I ♥ Quinoa
Buttery Chives and Cheddar Couscous
Coconut Lentil Quinoa
Tomatoes and Tarragon Couscous
Mexico City Quinoa
Bacon, Balsamic, and Curry Couscous
Rustic Quinoa
Pecans, Parmesan, and Pesto Couscous
Lunchtime Quinoa
Honey Rutabaga Couscous
Quinoa Classico
Mexican Pineapple and Beans Couscous
Quinoa Forever
Green Beans and Black Beans Couscous
Countryside Quinoa
Couscous Salad
Scallops, Parsley, and Parmesan Couscous
Sunday’s Quinoa
Lentils, Onions, Feta, and Cranberries Couscous
South of the Border Quinoa
Pine Nuts and Oranges Couscous
Buttery Rosemary Couscous
Saint Peter’s Quinoa
Crab, Clams, Bok Choy, and Tomatoes Couscous
Restaurant Style Quinoa
Saffron and Harissa Couscous
Quinoa Tabbouleh
Quinoa with Seoul
Winter’s Quinoa

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Couscous & Quinoa Discover Delicious Rice Alternatives with Couscous and Quinoa Recipes

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Table of Contents Cranberry Quinoa Salad 9 Couscous Tagine 12 Savory, Almonds, and Tomatoes Couscous 13 Quinoa in Rome (Feta Cheese and Chicken Breast) 14 Tomatoes, Olives, Feta, and Garbanzos Couscous 15 Quinoa Chili 16 Quinoa, Onions, and Farro Couscous 17 Quinoa Turkey Loaf 18 Garlic, Corn, Black Beans, Lime, Jalapenos Couscous 19 Caribbean Curry Quinoa 22 Almonds, Raisins, and Lemon Couscous 23 Sunbelt Quinoa Classic 24 Jalapenos, Peas, and Mint Couscous 25 Quinoa Festival 26 Chicken, Cucumbers, and Parsley Couscous 27 Lime and Chicken Couscous 28 Peppers, Corn, and Black Beans Couscous 29 Creamy Parsley, Chickpeas, Almonds Couscous 32

Veggie Turkey Couscous Bits Couscous 33 Squash and Garbanzos Couscous 34 Cherry Tomatoes, Onions, and Basil Couscous 35 Chipotle Quinoa 36 Mangos, and Salsa Couscous 37 Quinoa Summer Salad 38 Moroccan Salmon Cake Couscous 39 Black Bean Quinoa Burgers 42 Feta, Balsamic, and Asparagus Couscous 43 Peppers, Cucumbers, and Olives Couscous 44 Blueberry Breakfast Quinoa 45 Cloves, Onions, Tomatoes, and Chicken Couscous 46 Almonds, Cilantro, and Curry Couscous 47 Spicy Chicken and Carrots Couscous 48 Peppers, Shrimp, and Feta Couscous 49 Pepper, Lemon, and Cilantro Couscous 52 Lemons, Parsley, Basil, Lettuce Couscous 53 Breakfast Couscous I 54 Cheesy Veggie Quinoa 55 Apricots, Raisins, Almonds, and Dates Couscous 56

Quinoa in Classical Greek Style 57 Garlic, Tomatoes, and Monterey Couscous 58 Moroccan Style Quinoa 59 Tomatoes, Mozzarella, Basil, and Mint Couscous 62 Maria’s Pepper Quinoa 63 Quinoa Medley 64 Feta, , Jalapenos, Basil, and Cilantro Couscous 65 Carolina Style Quinoa Chili 66 Peppers, Mushrooms, and Dates Couscous 67 Balsamic Mushroom Quinoa 68 Cucumbers, Capers, and Dates Couscous 69 Tangy Quinoa and Kale 72 Couscous Kebabs 73 November’s Quinoa 74 Carrots, Harissa, Chicken, Sausage Couscous 75 Good Morning Quinoa 76 Garlic, Kale, and Parmesan Couscous 77 Tara’s Favorite Quinoa 78 Parsley, Lemon, and Tomatoes Couscous 79 I ♥ Quinoa 82

Buttery Chives and Cheddar Couscous 83 Coconut Lentil Quinoa 84 Tomatoes and Tarragon Couscous 85 Mexico City Quinoa 86 Bacon, Balsamic, and Curry Couscous 87 Rustic Quinoa 88 Pecans, Parmesan, and Pesto Couscous 89 Lunchtime Quinoa 92 Honey Rutabaga Couscous 93 Quinoa Classico 94 Mexican Pineapple Beans Couscous 95 Quinoa Forever 96 Green Beans Black Beans Couscous 97 Countryside Quinoa 98 Couscous Salad 99 Scallops, Parsley, Parmesan Couscous 102 Sunday’s Quinoa 103 Lentils, , Feta, and Cranberries Couscous 104 South of the Border Quinoa 105 Pine Nuts and Oranges Couscous 106

Buttery Rosemary Couscous 107 Saint Peter’s Quinoa 108 Crab, Clams, Bok Choy, and Tomatoes Couscous 109 Restaurant Style Quinoa 112 Saffron and Harissa Couscous 113 Quinoa Tabbouleh 114 Quinoa with Seoul 115 Winter’s Quinoa 116

Cranberry

Quinoa Salad

Prep Time: 10 mins Total Time: 2 hrs 30 mins Servings per Recipe: 6 Calories 176 kcal Fat 3.9 g Carbohydrates 31.6g Protein 5.4 g Cholesterol 0 mg Sodium 13 mg

Ingredients 1 1/2 C. water 1 C. uncooked quinoa, rinsed 1/4 C. red bell pepper, chopped 1/4 C. yellow bell pepper, chopped 1 small red onion, finely chopped 1 1/2 tsps curry powder 1/4 C. chopped fresh cilantro 1 lime, juiced

1/4 C. toasted sliced almonds 1/2 C. minced carrots 1/2 C. dried cranberries salt and ground black pepper to taste

Directions 1. 2. 3. 4.

Boil your water before adding your quinoa and getting it to a boil again. Place a lid on the pot, lower the heat, and let the quinoa cook for 17 mins. Add everything to a bowl and place it in the fridge covered until all heat has been lost. Now add the following to the quinoa: cranberries, bell peppers, almonds, onions, lime juice, curry powder, and cilantro. 5. Add your preferred amount of pepper and salt and serve. 6. Enjoy.

Cranberry Quinoa Salad

9

COUSCOUS

Tagine (Moroccan Style I)

Prep Time: 30 mins Total Time: 5 hrs 30 mins Servings per Recipe: 8 Calories 380 kcal Fat 15.2 g Carbohydrates 38.5g Protein 22.3 g Cholesterol 65 mg Sodium 571 mg

Ingredients

Directions

2 tbsps olive oil 8 skinless, boneless chicken thighs, cut into 1-inch pieces 1 eggplant, cut into 1 inch cubes 2 large onions, thinly sliced 4 large carrots, thinly sliced 1/2 C. dried cranberries 1/2 C. chopped dried apricots 2 C. chicken broth 2 tbsps tomato paste 2 tbsps lemon juice 2 tbsps all-purpose flour 2 tsps garlic salt 1 1/2 tsps ground cumin 1 1/2 tsps ground ginger 1 tsp cinnamon 3/4 tsp ground black pepper 1 C. water 1 C. couscous

1. Get a bowl, mix until smooth: black pepper, broth, cinnamon, tomato paste, ginger, flour, cumin, and garlic salt. 2. Stir fry your chicken in olive oil until browned all over but still slightly uncooked. 3. Now put the chicken into your crock pot along with the eggplant. Then add: apricots, onions, cranberries, and carrots. 4. Add the broth mix too. 5. For 5 hrs cook with the high setting. 6. Now get a big pot and get your water boiling. 7. Once it is boiling pour in your couscous. 8. Get the mix boiling again, then place a lid on the pot and shut the heat. 9. Let the couscous sit in the hot water for 7 mins. Then stir it. 10. When the chicken is finished serve over the couscous. 11. Enjoy.

12

Couscous Tagine

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. 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. 2. Place a lid on the pot and shut the heat. 3. Once the couscous has lost its heat remove any liquid that is left. 4. Get a bowl, combine: olive oil, zest, tomato, almonds, couscous mix, onions, and celery. 5. 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. 6. Enjoy.

Savory, Almonds, and Tomatoes Couscous

13

QUINOA

in Rome (Feta Cheese and Chicken Breast)

Prep Time: 30 mins Total Time: 55 mins Servings per Recipe: 4 Calories 453 kcal Fat 23.8 g Carbohydrates 35.3g Protein 23.8 g Cholesterol 61 mg Sodium 841 mg

Ingredients 1 C. rinsed quinoa 2 C. chicken broth 2 tbsps extra-virgin olive oil 2 garlic scapes, chopped 1 small onion, chopped 2 skinless, boneless chicken breast halves - cut into strips 2 tbsps extra-virgin olive oil

1 zucchini, diced 1 tomato, diced 4 oz. crumbled feta cheese 8 fresh basil leaves 1 tbsp lime juice

Directions 1. Boil your quinoa in broth and once it’s boiling place a lid on the pot and let the contents gently cook for 14 mins. 2. Simultaneously stir fry your onions and garlic for 7 mins, then add the chicken, and cook for 7 more mins. 3. Place the contents in a bowl, add in more olive oil (2 tbsps), and stir fry your tomatoes and zucchini for 10 mins. 4. Now add the chicken back in to the mix and top everything with: lime juice, basil, and feta. 5. Stir fry this mix until the chicken is fully done for about 8 to 12 more mins. 6. When serving your quinoa top it with some of the chicken. 7. Enjoy.

14

Quinoa in Rome (Feta Cheese and Chicken Breast)

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 tsp dried oregano

1 C. canned garbanzo beans, rinsed and drained 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.

Sun Dried Tomatoes, Olives, Feta, and Garbanzos Couscous

15

QUINOA

Chili

Prep Time: 20 mins Total Time: 1 hr Servings per Recipe: 8 Calories 126 kcal Fat 4.9 g Carbohydrates 17.5g Protein 3.7 g Cholesterol 0 mg Sodium 154 mg

Ingredients 2 tbsps vegetable oil 1 C. uncooked quinoa 1 medium onion, finely chopped 3 cloves garlic, minced 1 small green bell pepper, chopped 1 (8 oz.) can tomato sauce 2 1/2 C. water 1 tsp chili powder

1/4 tsp garlic powder 1/4 tsp ground cumin

Directions 1. 2. 3. 4.

Stir fry, in veggie oil, for 9 mins: green peppers, quinoa, garlic, and onions. Now add: cumin, garlic powder, and chili power. Stir the spices in and then add: tomato sauce and water. Get everything boiling and then place a lid on the pot and let the contents gently cook with a lower level of heat for 32 mins. 5. Every 5 to 10 mins stir your quinoa. 6. Enjoy.

16

Quinoa Chili

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. Enjoy.

Quinoa, Onions, and Farro Couscous

17

QUINOA

Turkey Loaf

Prep Time: 30 mins Total Time: 1 hr 20 mins Servings per Recipe: 5 Calories 259 kcal Fat 11 g Carbohydrates 15.2g Protein 25.3 g Cholesterol 121 mg Sodium 968 mg

Ingredients 1/4 C. quinoa 1/2 C. water 1 tsp olive oil 1 small onion, chopped 1 large clove garlic, chopped 1 (20 oz.) package ground turkey 1 tbsp tomato paste 1 tbsp hot pepper sauce

2 tbsps Worcestershire sauce 1 egg 1 1/2 tsps salt 1 tsp ground black pepper 2 tbsps brown sugar 2 tsps Worcestershire sauce 1 tsp water

Directions 1. Get your quinoa boiling in water and then place a lid on the pot, lower the heat, and let the contents gently boil with a low heat for 17 mins. 2. Place everything the side. Now set your oven to 350 degrees before doing anything else. Stir fry your onions in olive oil for 7 mins then combine in the garlic and cook for 2 more mins. 3. Now place this to the side as well. 4. Get a bowl, combine: pepper, turkey, salt, quinoa, egg, onions, Worcestershire (2 tbsps), tomato paste, and hot sauce. 5. Get a 2nd bowl, mix: remaining Worcestershire, brown sugar, and 1 tsp of water. Form the mixture in the 1st bowl into a loaf and place it in a casserole dish coated with nonstick spray. Then top the loaf with the contents of the 2nd bowl. Cook the loaf in the oven for 52 mins. 6. Check the internal temperature. It should read 160 degrees. 7. Cut up your loaf after letting it sit for 13 mins. Enjoy.

18

Quinoa Turkey Loaf

Garlic, Corn,

Black Beans, Lime, and Jalapenos Couscous (Mexican Style)

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 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.

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

19

CARIBBEAN

Curry Quinoa

Prep Time: 10 mins Total Time: 1 hr 25 mins Servings per Recipe: 4 Calories 162 kcal Fat 2.4 g Carbohydrates 31.1g Protein 5.3 g Cholesterol 1 mg Sodium 553 mg

Ingredients 1 1/2 C. chicken stock 3/4 C. quinoa 1 1/2 tsps curry powder 1/4 tsp garlic powder 1/2 tsp salt

1/4 tsp black pepper 1 mango - peeled, seeded and diced 3 green onions, chopped

Directions 1. Boil, in a big pot: pepper, stock, salt, quinoa, garlic powder, and curry powder. 2. Once boiling place a lid on the pot, set the heat to low, and let the contents gently cook for 17 mins. 3. Let the quinoa loose its heat and add your onions and mangos. 4. Now stir everything to evenly distribute the fruit. 5. Enjoy.

22

Caribbean Curry Quinoa

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 3 tbsps lemon juice

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 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

23

SUNBELT

Quinoa Classic

Prep Time: 10 mins Total Time: 40 mins Servings per Recipe: 3 Calories 233 kcal Fat 18.9 g Carbohydrates 10.5g Protein 6.1 g Cholesterol 13 mg Sodium 49 mg

Ingredients 1/4 C. quinoa 3 tbsps olive oil 2 tbsps raw sunflower seeds 2 cloves garlic, minced 1/2 C. fresh spinach leaves

2 tsps lemon juice 1/3 C. grated goat gouda cheese

Directions 1. Boil your quinoa in salt and water for 17 mins. Then with a strainer remove all the liquid and clean the quinoa under cold water. 2. Toast your sunflower seeds in olive oil for 3 mins then add the garlic and cook for 3 more mins. 3. Pour in your quinoa and also the spinach. Stir and heat everything until the spinach is soft. 4. Now add your lemon juice and some cheese. 5. Continue stirring for a few more mins until the cheese is melted. 6. When serving this dish top with more cheese. 7. Enjoy.

24

Sunbelt Quinoa Classic

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 1/4inch 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.

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

25

QUINOA

Festival

Prep Time: 5 mins Total Time: 40 mins Servings per Recipe: 2 Calories 473 kcal Fat 19.8 g Carbohydrates 62.8g Protein 13.5 g Cholesterol 0 mg Sodium 48 mg

Ingredients 2 tbsps olive oil, or as needed 1 small onion, diced 2 cloves garlic, minced 1 C. quinoa 2 C. chicken broth

1 tbsp curry powder, or to taste 1 tbsp ancho chili powder salt and pepper to taste

Directions 1. Stir fry your garlic and onions in oil for 4 mins then add your quinoa and cook for 6 mins. 2. Add in the broth and get everything boiling. Once the quinoa is boiling, add your chili and curry powder, place a lid on the pot, and lower the heat. Let the contents cook for 27 mins. 3. Before serving add your preferred amount of pepper and salt. 4. Enjoy.

26

Quinoa Festival

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

27

LIME

and Chicken Couscous

Prep Time: 15 mins Total Time: 25 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.

28

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

29

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.

32

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

33

SQUASH

and Garbanzos Couscous (Moroccan Style III)

Prep Time: 15 mins Total Time: 1 hr Servings per Recipe: 4 Calories 502 kcal Fat 11.7 g Carbohydrates 93.8g Protein 11.2 g Cholesterol 10 mg Sodium 728 mg

Ingredients 2 tbsps brown sugar 1 tbsp butter, melted 2 large acorn squash, halved and seeded 2 tbsps olive oil 2 cloves garlic, chopped 2 stalks celery, chopped 2 carrots, chopped

1 C. garbanzo beans, drained 1/2 C. raisins 1 1/2 tbsps ground cumin salt and pepper to taste 1 (14 oz.) can chicken broth 1 C. uncooked couscous

Directions 1. Set your oven to 350 degrees before doing anything else. 2. Cook your squash for 32 mins in the oven. Then top the squash with a mix of butter and sugar that has been melted and stirred together. 3. Stir fry, for 7 mins, in olive oil: carrots, celery, and garlic. 4. Now add the raisins and beans. 5. Fry the contents until everything is soft then add in pepper, salt, and cumin. Add the broth to the carrot mix and then add the couscous. 6. Place a lid on the pot and place the pot to the side away from all heat. 7. Let the contents sit for 7 mins. 8. Fill your squashes with the couscous mix. 9. Enjoy.

34

Squash and Garbanzos Couscous

Cherry Tomatoes,

Onions, and Basil Couscous

Prep Time: 5 mins Total Time: 40 mins Servings per Recipe: 4 Calories 299 kcal Fat 12.4 g Carbohydrates 38g Protein 9.1 g Cholesterol 6 mg Sodium 196 mg

Ingredients 1 C. couscous 1 C. boiling water 3 tbsps olive oil 1 clove garlic, minced 1/4 C. diced red bell pepper 4 green onions, sliced 1 C. cherry tomatoes 1 C. fresh basil leaves

1 pinch salt 1 pinch ground black pepper 1 dash balsamic vinegar 1/4 C. grated Parmesan cheese

Directions 1. Set your oven to 350 degrees before doing anything else. 2. Get your water boiling then pour in your couscous. 3. Get everything boiling again. Then place a lid on the pot, shut the heat, and let the mix sit for 7 mins before stirring. 4. Simultaneously stir fry your peppers, onions, and garlic for 3 mins then add: pepper, tomatoes, salt, basil, and couscous. 5. Pour everything into a baking dish and add in your balsamic. 6. Cook everything in the oven for 25 mins then add the parmesan. 7. Enjoy.

Cherry Tomatoes, Onions, and Basil Couscous

35

CHIPOTLE

Quinoa

Prep Time: 30 mins Total Time: 1 hr Servings per Recipe: 10 Calories 233 kcal Fat 3.5 g Carbohydrates 42g Protein 11.5 g Cholesterol 0 mg Sodium 540 mg

Ingredients 1 C. uncooked quinoa, rinsed 2 C. water 1 tbsp vegetable oil 1 onion, chopped 4 cloves garlic, chopped 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 1 jalapeno pepper, seeded and minced 1 tbsp minced chipotle peppers in adobo sauce 1 tsp dried oregano salt and ground black pepper to taste 1 C. frozen corn 1/4 C. chopped fresh cilantro

Directions 1. Boil your quinoa in water, then place a lid on the pot, lower the heat, and let the contents gently boil for 17 mins. 2. Simultaneously, in veggie oil, stir fry your onions for 7 mins then season them with: cumin, chili powder, and garlic. 3. Cook for 2 more mins before adding: oregano, tomatoes, chipotles, black beans, jalapenos, bell peppers, and zucchini. 4. Add in your preferred amount of black pepper and salt and get the contents to a gentle boil with high then low heat. 5. Place a lid on the pot and let the contents gently cook for 22 mins. 6. Now pour in your corn and quinoa and heat for 7 more mins before shutting the heat and topping with some cilantro. 7. Enjoy. 36

Chipotle Quinoa

Mangos,

and Salsa Couscous

Prep Time: 10 mins Total Time: 20 mins Servings per Recipe: 4 Calories 186 kcal Fat 0.9 g Carbohydrates 40.2g Protein 5.1 g Cholesterol 0 mg Sodium 314 mg

Ingredients 1 1/2 C. water 1 C. couscous 2/3 C. dried mango, diced 3/4 C. prepared salsa

2 tsps ground cumin 1 tsp curry powder

Directions 1. Get the following boiling in a big pot: curry, couscous, water, cumin, mango, and salsa. 2. Place a lid on the pot and set the heat to low. 3. Cook everything for 4 mins and then let the contents sit for 7 more mins. Stir the couscous before plating. 4. Enjoy.

Mangos, and Salsa Couscous

37

QUINOA

Summer Salad

Prep Time: 20 mins Total Time: 30 mins Servings per Recipe: 6 Calories 270 kcal Fat 11.5 g Carbohydrates 33.8g Protein 8.9 g Cholesterol 0 mg Sodium 739 mg

Ingredients 1 C. quinoa 2 C. water 1/4 C. extra-virgin olive oil 2 limes, juiced 2 tsps ground cumin 1 tsp salt 1/2 tsp red pepper flakes, or more to taste

1 1/2 C. halved cherry tomatoes 1 (15 oz.) can black beans, drained and rinsed 5 green onions, finely chopped 1/4 C. chopped fresh cilantro salt and ground black pepper to taste

Directions 1. Boil your quinoa in water then place a lid on the pot, lower the heat, and let it cook for 17 mins. 2. Get a bowl, mix: red pepper, black pepper, olive oil, salt (1 tsp), cilantro, cumin, and lime juice. 3. Get a 2nd bowl, mix: onions, cooked quinoa, beans, and tomatoes. 4. Combine both bowls and toss the contents. 5. Enjoy.

38

Quinoa Summer Salad

Moroccan

Salmon Cake Couscous

Prep Time: 20 mins Total Time: 45 mins Servings per Recipe: 4 Calories 620 kcal Fat 46.4 g Carbohydrates 26.4g Protein 28.8 g Cholesterol 178 mg Sodium 950 mg

Ingredients 1/2 C. mayonnaise 1 clove garlic, crushed 1/8 tsp paprika Salmon Cake: 1/2 C. couscous 2/3 C. orange juice 1 (14.75 oz.) can red salmon, drained 1 (10 oz.) package frozen chopped spinach, thawed, drained and squeezed dry

2 egg yolks, beaten 2 cloves garlic, crushed 1 tsp ground cumin 1/2 tsp ground black pepper 1/2 tsp salt 3 tbsps olive oil

Directions 1. Get a bowl, mix: paprika, mayo, and garlic. 2. Boil your orange juice in a large pot, then add in your couscous. 3. Get the mix boiling again and then place a lid on the pot, shut the heat, and let the couscous stand for 7 mins. 4. Now stir your couscous after it has lost all of its heat. 5. Get a 2nd bowl, combine: salt, salmon, black pepper, spinach, cumin, egg yolks, and garlic. 6. Shape this mix into patties and then fry them in olive oil for 8 mins turning each at 4 mins. 7. When serving add a topping of mayo. 8. Enjoy.

Moroccan Salmon Cake Couscous

39

BLACK BEAN

Quinoa Burgers

Prep Time: 15 mins Total Time: 35 mins Servings per Recipe: 5 Calories 245 kcal Fat 10.6 g Carbohydrates 28.9g Protein 9.3 g Cholesterol 37 mg Sodium 679 mg

Ingredients 1 (15 oz.) can black beans, rinsed and drained 1/4 C. quinoa 1/2 C. water 1/2 C. bread crumbs 1/4 C. minced yellow bell pepper 2 tbsps minced onion 1 large clove garlic, minced

1 1/2 tsps ground cumin 1/2 tsp salt 1 tsp hot pepper sauce 1 egg 3 tbsps olive oil

Directions 1. Boil your quinoa in water. Once boiling place a lid on the pot, lower the heat, and let the mix gently cook for 17 mins. 2. Get a bowl and mash your beans. Then add in: eggs, quinoa, hot sauce, bread crumbs, salt, bell peppers, cumin, garlic, and onions. 3. Shape the quinoa mix into patties and then fry each one in olive oil for 3 mins each side. 4. Enjoy with fresh sesame seed buns.

42

Black Bean Quinoa Burgers

Feta, Balsamic,

and Asparagus Couscous

Prep Time: 10 mins Total Time: 30 mins Servings per Recipe: 4 Calories 541 kcal Fat 16.7 g Carbohydrates 77.7g Protein 20.1 g Cholesterol 38 mg Sodium 494 mg

Ingredients 2 C. couscous 1 bunch fresh asparagus, trimmed and cut into 2-inch pieces 8 oz. grape tomatoes, halved 6 oz. feta cheese, crumbled

3 tbsps balsamic vinegar 2 tbsps extra-virgin olive oil Black pepper, to taste

Directions 1. Boil your couscous in water, then place a lid on the pot, shut the heat, and let the couscous sit for 7 mins. 2. Once it has cooled stir it with a fork. 3. Simultaneously steam your asparagus over 2 inches of boiling water with a steamer insert and a pot. Steam the spears for 7 mins. Now remove all the liquid. 4. Get a bowl, toss: couscous, olive oil, asparagus, balsamic, cheese, pepper, and tomatoes. 5. Enjoy chilled or warm.

Feta, Balsamic, and Asparagus Couscous

43

PEPPERS,

Cucumbers, and Olives Couscous (Greek Style II)

Prep Time: 30 mins Total Time: 45 mins Servings per Recipe: 20 Calories 159 kcal Fat 6.5 g Carbohydrates 21.4g Protein 5.7 g Cholesterol 10 mg Sodium 642 mg

Ingredients 3 (6 oz.) packages garlic and herb couscous mix 1 pint cherry tomatoes, cut in half 1 (5 oz.) jar pitted kalamata olives, halved 1 C. mixed bell peppers (green, red, yellow, orange), diced 1 cucumber, sliced and then halved

1/2 C. parsley, finely chopped 1 (8 oz.) package crumbled feta cheese 1/2 C. Greek vinaigrette salad dressing

Directions 1. Get your couscous boiling in water for 2 mins. Then place a lid on the pot, shut and heat, and it sit for 7 mins before stirring after it has cooled. 2. Place the couscous in a bowl, and combine in: cheese, tomatoes, parsley, olives, cucumber, and bell peppers. 3. Add in your Greek dressing and toss everything to coat evenly. 4. Feel free to add more dressing if you like. 5. Enjoy.

44

Peppers, Cucumbers, and Olives Couscous

Blueberry

Breakfast Quinoa

Prep Time: 5 mins Total Time: 30 mins Servings per Recipe: 2 Calories 538 kcal Fat 7.3 g Carbohydrates 98.7g Protein 21.5 g Cholesterol 5 mg Sodium 112 mg

Ingredients 1 C. quinoa 2 C. nonfat milk 1 pinch salt 3 tbsps maple syrup 1/2 lemon, zested

1 C. blueberries 1 tsps flax seed

Directions 1. 2. 3. 4.

Rinse your quinoa under cold water with a strainer until the water runs clear. Pour your milk into a big pot and warm it for 3 mins. Once the milk is warm add your salt and quinoa. Let the contents lightly boil for 22 mins. Then shut the heat and add: lemon zest, syrup, and blueberries. 5. Mix everything together to evenly distribute the fruit and syrup. 6. When serving your quinoa add a garnishing of flax seeds. 7. Enjoy.

Blueberry Breakfast Quinoa

45

CLOVES, ONIONS,

Tomatoes, and Chicken Couscous (Moroccan Style IV)

Prep Time: 15 mins Total Time: 1 hr Servings per Recipe: 6 Calories 399 kcal Fat 6.7 g Carbohydrates 50.7g Protein 33.4 g Cholesterol 67 mg Sodium 1539 mg

Ingredients 1 C. whole wheat couscous 1 tbsp vegetable oil 1 medium onion, chopped 2 bay leaves 5 whole cloves, crushed 1/2 tsp cinnamon 1 tsp ground dried turmeric 1/4 tsp ground cayenne pepper 6 skinless, boneless chicken breast halves - chopped

1 (16 oz.) can garbanzo beans 1 (16 oz.) can crushed tomatoes 1 (48 fluid oz.) can chicken broth 2 carrots, cut into 1/2 inch pieces 1 zucchini, cut into 1/2-inch pieces salt to taste

Directions 1. Get your couscous boiling in water for 2 mins. Then place a lid on the pot, shut and heat, and it sit for 7 mins before stirring once it has cooled. 2. Stir fry your onions in oil until soft then add in: cayenne, bay leaves, turmeric, cloves, and cinnamon. 3. Cook everything for 1 more min then pour in your chicken and cook it until browned all over. 4. Once everything has been browned add in: broth, tomatoes, and beans. 5. Get everything boiling. 6. Lower the heat to low and gently boil for 27 mins. 7. Now add your zucchini and carrots and also some salt. 8. Continue for 12 more mins. 9. Serve the veggies and chicken over the couscous. 10. Enjoy. 46

Cloves, Onions, Tomatoes, and Chicken Couscous

Almonds,

Cilantro, and Curry Couscous

Prep Time: 10 mins Total Time: 30 mins Servings per Recipe: 6 Calories 269 kcal Fat 9.8 g Carbohydrates 39.4g Protein 7.1 g Cholesterol < 1 mg Sodium 1131 mg

Ingredients 1 1/2 C. couscous 3 C. chicken stock 1 tbsp curry powder 2 tsps salt 1 tsp ground black pepper

2 tbsps extra-virgin olive oil 1/2 C. raisins 1 bunch cilantro, chopped 1/2 C. slivered almonds, toasted

Directions 1. Boil the following then pour it over your couscous in a salad bowl: raisins, stock, olive oil, curry powder, pepper, and salt. 2. Place some plastic wrap around the bowl, and let the couscous stand for 12 mins before stirring it. 3. Serve the couscous with some almonds and cilantro. 4. Enjoy.

Almonds, Cilantro, and Curry Couscous

47

SPICY CHICKEN

and Carrots Couscous

Prep Time: 20 mins Total Time: 45 mins Servings per Recipe: 4 Calories 415 kcal Fat 11.5 g Carbohydrates 40.6g Protein 35.8 g Cholesterol 75 mg Sodium 177 mg

Ingredients 3 1/4 C. low-sodium chicken broth 1 C. quick-cooking couscous 2 tbsps olive oil 4 skinless, boneless chicken breast halves - cut into cubes 1 pinch ground black pepper 1/2 C. finely chopped jalapeno chili peppers

1 carrot, thinly sliced 1 zucchini, diced 3 green onions, thinly sliced 1 1/2 tsps grated fresh ginger root 1 1/2 tsps curry powder 1/2 tsp ground coriander seed 1 tsp cornstarch

Directions 1. Boil your broth (2 C.) and then add the couscous and olive oil. Place a lid on the pot and let the contents sit for 12 mins. 2. Get a bowl, mix: cornstarch, 1 C. of broth, and curry. 3. Coat your chicken with pepper then stir fry it in 1 tbsp of olive oil until fully done. 4. Remove the chicken from the pan. 5. Add in more olive oil and stir fry carrots and jalapenos for 4 mins then add: a quarter of a C. of broth, zucchini, ginger, and onions. 6. Cook everything for 7 more mins. 7. Add your cornstarch mix and cook for 3 more mins. 8. Serve the spicy chicken and carrots over the couscous. 9. Enjoy.

48

Spicy Chicken and Carrots Couscous

Peppers, Shrimp,

and Feta Couscous

Prep Time: 30 mins Total Time: 35 mins Servings per Recipe: 8 Calories 530 kcal Fat 28.4 g Carbohydrates 38.7g Protein 28.7 g Cholesterol 194 mg Sodium 570 mg

Ingredients 2 C. couscous 2 C. water 3/4 C. olive oil 1/4 C. apple cider vinegar 1 tsp Dijon mustard 1 tsp ground cumin 1 clove garlic, crushed salt and pepper to taste

1 red bell pepper, chopped 1 yellow bell pepper, chopped 1 1/2 lbs cooked shrimp, peeled and deveined 2 medium tomatoes, chopped 1 C. chopped fresh parsley 1 C. crumbled feta cheese

Directions 1. Boil your water then pour in your couscous, place a lid on the pot, and then let it sit for 7 mins and finally stir it once cooled. 2. Get a bowl, combine: pepper, olive oil, salt, garlic, vinegar, and mustard. 3. Get a bigger bowl, mix: cheese, shrimp, parsley, couscous, tomatoes, and bell peppers. 4. Now combine in the vinegar mix and toss everything to coat. 5. Place the mix in the fridge for 1 hr then serve. 6. Enjoy.

Peppers, Shrimp, and Feta Couscous

49

PEPPER, LEMON,

and Cilantro Couscous

Prep Time: 10 mins Total Time: 30 mins Servings per Recipe: 4 Calories 498 kcal Fat 23.5 g Carbohydrates 36.2g Protein 31.6 g Cholesterol 89 mg Sodium 1039 mg

Ingredients 2 tbsps butter 2 tbsps olive oil 4 (4 oz.) salmon steaks 1 tsp minced garlic 1 tbsp lemon pepper 1 tsp salt 1/4 C. water 1 C. chopped fresh tomatoes

1 C. chopped fresh cilantro 2 C. boiling water 1 C. uncooked couscous

Directions 1. Coat your salmon with salt, lemon pepper, and garlic. 2. Now begin cooking it in olive oil and butter. 3. Then add a quarter of a C. of water, cilantro, and tomatoes. Place a lid on the pan and cook for 16 mins. 4. Simultaneously boil 2 C. of water then add in the couscous. Place a lid on the pot and the couscous stand for 7 mins. 5. Top your salmon and couscous with any sauce in the pan when serving. 6. Enjoy.

52

Pepper, Lemon, and Cilantro Couscous

Lemons, Parsley, Basil, Lettuce Couscous

Prep Time: 10 mins Total Time: 1 hr 20 mins Servings per Recipe: 8 Calories 142 kcal Fat 3.6 g Carbohydrates 24.6g Protein 4g Cholesterol 0 mg Sodium 227 mg

Ingredients 10 oz. uncooked couscous 2 tbsps olive oil 1/2 C. lemon juice 3/4 tsp salt 1/4 tsp ground black pepper 1 cucumber, seeded and chopped 1/2 C. finely chopped green onions 1/2 C. fresh parsley, chopped

1/4 C. fresh basil, chopped 6 leaves lettuce 6 slices lemon

Directions 1. 2. 3. 4.

Boil 1 and 3/4 C. of water then pour in the couscous. Let it boil for 2 mins before placing a lid on the pan and setting it to the side for 7 mins. Stir the contents after it has cooled off a bit. Get a bowl, mix: pepper, oil, salt, cucumber, couscous, onions, basil, parsley, and lemon juice. 5. Serve the couscous over leaves of fresh lettuce and add some lemon as a topping on each plate. 6. Enjoy.

Lemons, Parsley, Basil, Lettuce Couscous

53

BREAKFAST

Couscous I

Prep Time: 5 mins Total Time: 10 mins Servings per Recipe: 8 Calories 286 kcal Fat 4.9 g Carbohydrates 52.1g Protein 9.9 g Cholesterol 1 mg Sodium 32 mg

Ingredients 2 C. skim milk 2 tbsps honey 3 tsps ground cinnamon 2 C. dry couscous 1/3 C. chopped dried apricots

1/3 C. raisins 1/2 C. slivered almonds

Directions 1. 2. 3. 4. 5.

54

Get the following boiling: cinnamon, honey, and milk. Add in the couscous and place a lid on the pot. Place the contents to the side away from the heat and let it sit for 7 mins. Now add your almonds, raisins, and apricots before serving. Enjoy.

Breakfast Couscous I

Cheesy

Veggie Quinoa

Prep Time: 5 mins Total Time: 25 mins Servings per Recipe: 4 Calories 299 kcal Fat 12.3 g Carbohydrates 32.9g Protein 14.8 g Cholesterol 30 mg Sodium 491 mg

Ingredients 2 C. chopped broccoli 1 3/4 C. vegetable broth 1 C. quinoa

1 C. shredded Cheddar cheese salt and ground black pepper to taste

Directions 1. 2. 3. 4.

Boil, in a big pot: quinoa, broccoli, and broth. Once boiling place a lid on the pot and lower the heat. Let the quinoa gently boil for 17 mins. Then add your cheese. Cook everything for 4 more mins until the cheese is melted and then add your preferred amount of pepper and salt. 5. Enjoy.

Cheesy Veggie Quinoa

55

APRICOTS, RAISINS,

Almonds, and Dates Couscous (Moroccan Style V)

Prep Time: 15 mins Total Time: 20 mins Servings per Recipe: 6 Calories 442 kcal Fat 14.8 g Carbohydrates 68.2g Protein 10.5 g Cholesterol 25 mg Sodium 164 mg

Ingredients 2 C. vegetable broth 5 tbsps unsalted butter 1/3 C. chopped dates 1/3 C. chopped dried apricots 1/3 C. golden raisins

2 C. dry couscous 3 tsps ground cinnamon 1/2 C. slivered almonds, toasted

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

56

Get your broth boiling and then add in: raisins, butter, dates, and apricots. Continue the gentle boil for 4 more mins. Then add the couscous and a lid to the pot. Place everything to the side for 7 mins. Add your almonds that have been toasted for a few mins and your cinnamon. Stir the mix and then plate. Enjoy.

Apricots, Raisins, Almonds, and Dates Couscous

Quinoa

in Classical Greek Style

Prep Time: 15 mins Total Time: 35 mins Servings per Recipe: 8 Calories 278 kcal Fat 13.9 g Carbohydrates 20.1g Protein 18.4 g Cholesterol 45 mg Sodium 713 mg

Ingredients 2 C. water 2 cubes chicken bouillon 1 clove garlic, smashed 1 C. uncooked quinoa 2 large cooked chicken breasts - cut into bite size pieces 1 large red onion, diced 1 large green bell pepper, diced 1/2 C. chopped kalamata olives

1/2 C. crumbled feta cheese 1/4 C. chopped fresh parsley 1/4 C. chopped fresh chives 1/2 tsp salt 2/3 C. fresh lemon juice 1 tbsp balsamic vinegar 1/4 C. olive oil

Directions 1. 2. 3. 4. 5.

Boil: garlic, water, and bouillon. Once boiling add the quinoa and get it boiling again. Place a lid on the pot, lower the heat, and cook everything for 17 mins. Remove the garlic, and place everything into a bowl. Add to the quinoa: olive oil, chicken, balsamic, onions, lemon juice, bell peppers, salt, olives, chives, feta, and parsley. 6. Toss the quinoa to evenly distribute the ingredients throughout. 7. Enjoy.

Quinoa in Classical Greek Style

57

GARLIC,

Roma Tomatoes, and Monterey Couscous

Prep Time: 20 mins Total Time: 30 mins Servings per Recipe: 4 Calories 399 kcal Fat 11.3 g Carbohydrates 60.4g Protein 12.9 g Cholesterol 12 mg Sodium 99 mg

Ingredients 1 (10 oz.) box couscous 1 1/2 C. boiling water 2 tbsps olive oil 1/2 onion, diced 2 cloves garlic, minced

3 Roma (plum) tomatoes, diced 1/2 C. shredded Cheddar-Monterey Jack cheese blend

Directions 1. Get a pot and boil your water in it. Pour it over your couscous in a bowl, and place a covering over everything. 2. Let the contents sit for 12 mins. 3. Once the couscous has cooled stir it. 4. At the same time stir fry your garlic and onions for 7 mins then add in the tomatoes and cook until the juice of the tomatoes begins to become thick. 5. Add in the couscous as well as the cheese, and cook for 2 more mins or until the cheese has melted. 6. Plate and serve. 7. Enjoy.

58

Garlic, Roma Tomatoes, and Monterey Couscous

Moroccan Style Quinoa

Prep Time: 20 mins Total Time: 45 mins Servings per Recipe: 4 Calories 440 kcal Fat 15.6 g Carbohydrates 64.8g Protein 14.8 g Cholesterol 1 mg Sodium 851 mg

Ingredients 1 tbsp olive oil 1 small onion, chopped 1 clove garlic, minced 3/4 C. quinoa 1 1/2 tsps curry powder 1/2 tsp salt 1/2 tsp black pepper 1/2 tsp cumin 1/4 tsp cinnamon

1 1/2 C. chicken stock 1 (14 oz.) can garbanzo beans, drained and rinsed 1/2 C. toasted pine nuts 1/2 C. raisins, soaked in hot water and drained (optional)

Directions 1. 2. 3. 4.

Stir fry your garlic and onions in olive oil for 7 mins. Now add in your quinoa and season it with: cinnamon, curry, cumin, pepper, and salt. Stir the seasoning in and cook everything for 1 min before pouring in your broth. Get everything boiling and then place a lid on the pot, set the heat to low, and let the contents gently boil for 22 mins. 5. Now add in: raisins, beans, and pine nuts. 6. Enjoy hot or chilled.

Moroccan Style Quinoa

59

TOMATOES,

Mozzarella, Basil, and Mint Couscous

Prep Time: 25 mins Total Time: 55 mins Servings per Recipe: 4 Calories 245 kcal Fat 1.1 g Carbohydrates 47.7g Protein 11.4 g Cholesterol 1 mg Sodium 284 mg

Ingredients 4 large tomatoes 1 1/2 C. vegetable broth 1/2 C. sun-dried tomatoes, chopped 1 C. couscous 1/4 C. shredded nonfat mozzarella cheese

1/4 C. chopped fresh basil 2 tbsps minced fresh mint leaves 1/4 tsp ground black pepper

Directions 1. 2. 3. 4.

Set your oven to 375 degrees before doing anything else. Divide your tomatoes in two, then remove the inside flesh and place them to the side. Invert the skins and let them dry out on a working surface. While the tomatoes are drying boil the sun dried tomatoes in broth for 4 mins then pour in the couscous. 5. Place a lid on the pot and shut the heat. 6. Let the couscous sit for 7 mins. 7. Add to your couscous: pepper, cheese, tomato insides, mint, and basil. 8. Mix everything evenly. Then fill up your tomato skins with the mix. 9. Put the stuffed tomatoes in a casserole dish and cook them in the oven for 32 mins. 10. Enjoy.

62

Tomatoes, Mozzarella, Basil, and Mint Couscous

Maria’s

Pepper Quinoa

Prep Time: 10 mins Total Time: 30 mins Servings per Recipe: 4 Calories 280 kcal Fat 13.1 g Carbohydrates 34.4g Protein 7.3 g Cholesterol 0 mg Sodium 14 mg

Ingredients 1 C. quinoa 3 C. water 1 pinch salt 3 tbsps olive oil 3 cloves garlic, minced 1 red bell pepper, chopped 1/2 C. corn kernels

1/2 tsp cumin 1 tsp dried oregano salt and pepper to taste 2 green onions, chopped

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

Boil your quinoa in water and salt. Place a lid on the pot, lower the heat, and let the contents lightly boil for 22 mins. Strain the quinoa and place it all in a bowl. Simultaneously as the quinoa cooks, stir fry your garlic and onions for 3 mins then add in: corn and red pepper. Cook this for 6 more mins. Add the following: pepper, cumin, salt, and oregano. Continue stir frying for 2 more mins then shut the heat. Now add in your quinoa once it has finished cooking and reheat for 2 mins before serving. Enjoy.

Maria’s Pepper Quinoa

63

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.

64

Quinoa Medley

Feta, Cucumbers,

Jalapenos, Basil, and Cilantro Couscous

Prep Time: 20 mins Total Time: 30 mins Servings per Recipe: 6 Calories 210 kcal Fat 3.3 g Carbohydrates 38.3g Protein 8.1 g Cholesterol 11 mg Sodium 155 mg

Ingredients 3 C. water 2 C. couscous 1/2 C. crumbled feta cheese 1 fresh jalapeno pepper, chopped 1/2 cucumber, diced 1 clove garlic, minced 1/2 C. chopped green onion 3 tbsps chopped fresh mint

3 tbsps chopped fresh basil 3 tbsps chopped fresh cilantro 1 tbsp chopped fresh parsley 2 tsps ground cumin 2 tsps cayenne pepper 1 lemon, juiced

Directions 1. Boil your couscous in water for 2 mins, then place a lid on the pot, shut the heat, and let it sit for 7 to 10 mins. 2. Once it has cooled and all the liquid has been soaked up stir the mix with a fork. 3. Simultaneously add the following to a salad bowl: lemon juice, cheese, cayenne, jalapenos, cumin, cucumbers, garlic, parsley, onions, cilantro, basil, and mint. 4. Mix the couscous in with other ingredients after it has finished cooking and also has cooled. 5. Enjoy.

Feta, Cucumbers, Jalapenos, Basil, and Cilantro Couscous

65

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. Stir fry your beef and then remove any excess oils before adding in: jalapenos, garlic, and onions and cooking for 7 more mins. Add the chili powder and cumin and cook for 2 more mins. 2. Now add: parsley, salt, tomatoes, black pepper, oregano, beans, zucchini, and bell peppers. Cook for 22 mins until the peppers are soft. 3. Now add the quinoa, corn, and beef. Cook for 7 more mins before adding in the cilantro. Enjoy.

66

Carolina Style Quinoa Chili

Peppers, Garlic,

Onions, Mushrooms, and Dates Couscous

Prep Time: 10 mins Total Time: 30 mins Servings per Recipe: 2 Calories 594 kcal Fat 10.6 g Carbohydrates 111.9g Protein 18 g Cholesterol 0 mg Sodium 315 mg

Ingredients 1 tbsp olive oil 1 medium onion, chopped 2 whole star anise pods salt to taste 3 cloves garlic, peeled and chopped 1/2 red bell pepper, chopped 2 dried hot red peppers, diced 1/2 tsp ground black pepper

4 large fresh mushrooms, chopped 1 tbsp lemon juice 1/4 C. chopped dates 1 tsp ground cinnamon 1 C. uncooked couscous 1 1/2 C. vegetable stock

Directions 1. Stir fry your onions until soft then add in some salt and anise. Add the black pepper, garlic, hot red peppers and bell pepper too. 2. Continue stir frying until these peppers become soft. Now add in the lemon juice, cinnamon, mushrooms, and dates. 3. Let the date mix cook for 12 mins with a low level of heat. 4. Meanwhile gently boil your couscous in the stock, in a lidded pot, for 7 mins. Then stir the couscous after it has cooled off slightly. 5. Pour the stirred couscous into the date mix and stir everything. 6. Enjoy.

Peppers, Garlic, Onions, Mushrooms, and Dates Couscous

67

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. 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. 2. Add in 1 and 3/4 cups of broth, 1 tsp of thyme, and 2 tsps of balsamic. 3. Get everything boiling, place a lid on the pot, and let the contents gently boil with a low heat for 17 mins. 4. 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. Place a lid on the pot and let the mushrooms gently boil for 7 mins. Add your preferred amount of pepper and salt. 5. Combine the mushrooms and quinoa and add the spinach. 6. When serving top with feta. 7. Enjoy.

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Balsamic Mushroom Quinoa

Cucumbers,

Capers, and Dates Couscous

Prep Time: 30 mins Total Time: 55 mins Servings per Recipe: 2 Calories 616 kcal Fat 37.5 g Carbohydrates 50.6g Protein 21.9 g Cholesterol 140 mg Sodium 616 mg

Ingredients 1 skinless, boneless chicken breast half 1/2 C. couscous 1/2 C. water 1 tbsp unsalted butter 1 pinch salt 1 tbsp salted butter 1/4 C. capers, drained 3 dates, pitted and chopped

1/4 C. mascarpone cheese 1/4 C. heavy cream salt and ground black pepper to taste (optional) 1 date, pitted and chopped 1/4 cucumber, diced 1/2 tomato, diced 1 tsp lemon juice (optional)

Directions 1. Grill your chicken for 7 mins per side. Then divide it into two pieces. 2. Boil your water with some salt and butter. Then pour in the couscous, place a lid on the pot, shut the heat to the stove, and let the contents sit for 12 mins. 3. Let it cool and then stir it. 4. Stir fry your dates and capers for a few mins in the butter then add in the cream and the cheese. Let the cheese mix cook for 4 mins. 5. Place your couscous on serving platter add a diced date and then some cheese sauce and then the chicken. 6. Add some chopped tomatoes and cucumber with some lemon juice as well. Enjoy.

Cucumbers, Capers, and Dates Couscous

69

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.

72

Tangy Quinoa and Kale

Couscous

Kebabs (Moroccan Style VI)

Prep Time: 30 mins Total Time: 2 hrs 45 mins Servings per Recipe: 4 Calories 820 kcal Fat 35.3 g Carbohydrates 110.1g Protein 26.8 g Cholesterol 0 mg Sodium 2132 mg

Ingredients 1 (8 oz.) package tempeh, cut into 1/2 inch squares 16 fresh white mushrooms 1 medium eggplant, cut into 1 inch cubes 1 large red bell pepper, cut into 1 inch pieces 16 cherry tomatoes 8 tbsps olive oil 4 tbsps soy sauce 4 tbsps teriyaki sauce 3 tbsps honey 1 tbsp grated fresh ginger root

1 tbsp chopped fresh garlic salt and pepper to taste 2 C. vegetable broth 1 tbsp grated fresh ginger root 1 tsp ground cumin salt to taste 1 C. dry couscous 3/4 C. raisins 3/4 C. drained canned chick-peas (garbanzo beans) 1 lemon

Directions 1. Get a bowl, combine the following: black pepper, tomatoes, olive oil, bell peppers, salt, soy sauce, eggplants, garlic (1 tbsp), tempeh, teriyaki sauce, ginger (1 tbsp), mushrooms, and honey. 2. Place plastic wrap around the bowl and place everything in the fridge for 1 to 2 hours. 3. Get the following boiling: salt, veggie stock, cumin, and ginger (1 tbsp). 4. Once boiling pour in your couscous, beans, and raisins. 5. Place a lid on the pot, shut the heat, and leave it for 7 mins. 6. Once the couscous has cooled, add some fresh squeezed lemon juice over it. 7. Stake your veggies on skewers and then grill them until the veggies are done, and have grill marks. 8. Serve your kebabs with the couscous. 9. NOTE: If you prefer to not use a grill you can cook the kebabs under the broiler. Couscous Kebabs

73

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.

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November’s Quinoa

Carrots, Harissa,

Peppers, Chicken, and Sausage Couscous

Prep Time: 45 mins Total Time: 1 hr 30 mins Servings per Recipe: 6 Calories 934 kcal Fat 39 g Carbohydrates 80.5g Protein 62.2 g Cholesterol 169 mg Sodium 601 mg

Ingredients 3 tbsp olive oil 2 lbs chicken thighs 12 oz. Italian sausage 1 tbsp diced garlic 2 onions, minced 2 carrots, julienned 1/2 stalk celery, chunked 1 rutabaga, parsnip, or turnip, chunked 1/2 green bell pepper, julienned 1/2 red bell pepper, julienned 1 can diced tomatoes 1 can garbanzo beans

2 C. chicken stock 2 tsps thyme 1 tsp turmeric 1 tsp cayenne pepper 1/4 tsp harissa 1 bay leaf 2 zucchini, cut in half 2 C. couscous 2 C. chicken stock 1/2 C. plain yogurt

Directions 1. Brown your chicken thighs all over in olive oil. 2. Add in your sausage and cook everything until fully done. Once it has cooled dice the sausage into pieces. 3. Now stir fry your garlic and onions until tender and see-through then combine in: stock, bay leaf, carrots, harissa, beans, celery, cayenne, tomatoes, turmeric, rutabaga, thyme, red and green peppers. Cook for 2 more mins before adding your chicken and sausage. 4. Place a lid on the pan and cook for 35 mins until chicken is fully done. 5. Add your zucchini and cook for 7 more mins. 6. Meanwhile boil 2 C. of chicken stock then pour it over your couscous in a bowl along with 2 tbsps of olive oil. Place a covering on the bowl and let it sit for at least 10 mins. 7. When plating the dish first layer couscous then some chicken mix and then some yogurt. 8. Enjoy. Carrots, Harissa, Peppers, Chicken, and Sausage Couscous

75

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.

76

Good Morning Quinoa

Garlic, Kale,

and Parmesan Couscous

Prep Time: 15 mins Total Time: 25 mins Servings per Recipe: 4 Calories 432 kcal Fat 19.2 g Carbohydrates 51.1g Protein 13.9 g Cholesterol 20 mg Sodium 352 mg

Ingredients 1 C. water 2 tbsps butter 1 C. whole wheat couscous 2 tbsps extra-virgin olive oil 1 (15 oz.) can cannellini beans, drained and rinsed 1 C. chopped kale 4 cloves garlic, chopped

1/4 C. whole salted almonds, halved 1/4 C. grated Parmesan cheese salt and freshly ground black pepper to taste

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

Boil your couscous in butter and water. Once boiling place a lid on the pot, shut the heat, and let it stand for 7 mins. Once it has cooled off stir the mix with a fork. Stir fry garlic, kale, and beans in olive oil for 9 mins. Combine the bean mix with the couscous and then add the almonds. Add your preferred amount of pepper and salt and then garnish your servings with parmesan. 7. Enjoy.

Garlic, Kale, and Parmesan Couscous

77

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.

78

Tara’s Favorite Quinoa

Savory, Parsley,

Lemon, 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.

Boil: bouillon, savory, pepper flakes, and parsley. Once boiling add in the couscous. Set the heat to low and let the contents gently boil for 12 mins. Place a lid on the pot and let everything cool and remove any extra liquid. Pour everything into a big bowl and add: olive oil, zest, tomatoes, salt, almonds, black pepper, onions, and celery. 6. Place a wrapping of foil around the bowl and leave it in the fridge for 2 hrs before serving. 7. Enjoy.

Savory, Parsley, Lemon, and Tomatoes Couscous

79

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. Place a lid on the pot, lower the heat, and cook everything for 22 mins. Remove any extra liquids with a strainer and place everything in a big bowl and place the bowl in the fridge for 30 mins. 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. 3. Coat everything with balsamic and olive oil. 4. Mix the quinoa to evenly distribute the oils. Enjoy cool.

82

I ♥ Quinoa

Buttery Chives

and Cheddar Couscous

Prep Time: 15 mins Total Time: 25 mins Servings per Recipe: 4 Calories 358 kcal Fat 20.6 g Carbohydrates 31.3g Protein 11.4 g Cholesterol 71 mg Sodium 740 mg

Ingredients 2 tsps butter 1 C. pearl (Israeli) couscous 2 C. chicken broth 1/2 C. heavy cream 1/4 C. diced pimientos 1 pinch cayenne pepper, or more to taste

3 oz. shredded sharp Cheddar cheese 1 tbsp chopped fresh chives salt and freshly ground black pepper to taste

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

Toast your couscous in butter for 3 mins. Then add the broth and get everything boiling. Set the heat to its lowest level and let the couscous gently boil for 9 mins. Add the following to the couscous: cayenne, pimientos, and cream. Cook for 4 more mins, if the mix becomes too dry add more broth. Shut the heat and add in your cheddar and let it melt before adding in the chives and a bit more pepper and salt. 7. Enjoy.

Buttery Chives and Cheddar Couscous

83

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. Enjoy.

84

Coconut Lentil Quinoa

Tomatoes

and Tarragon Couscous

Prep Time: 10 mins Total Time: 40 mins Servings per Recipe: 4 Calories 505 kcal Fat 23.7 g Carbohydrates 42.8g Protein 30.8 g Cholesterol 131 mg Sodium 368 mg

Ingredients 1 C. couscous 1 1/8 C. boiling chicken stock water to cover 2 tbsps butter 4 skinless, boneless chicken breast halves 2/3 C. heavy whipping cream

1/2 C. sweet corn 2 tomatoes, chopped 1/4 C. fresh chopped tarragon salt and pepper to taste 1/2 lemon, juiced

Directions 1. 2. 3. 4.

Simmer for 4 mins, your couscous, in water and half of the stock. Shut the heat and place a lid on the pot. Stir fry your chicken in butter with the rest of the stock and cream until bubbly. Now add the tarragon, tomatoes, and corn, cook for 2 mins, before adding lemon juice, pepper and salt. 5. Layer each plate with couscous and then the chicken mix. 6. Enjoy.

Tomatoes and Tarragon Couscous

85

MEXICO CITY

Quinoa

Prep Time: 15 mins Total Time: 50 mins Servings per Recipe: 10 Calories 153 kcal Fat 1.7 g Carbohydrates 27.8g Protein 7.7 g Cholesterol 0 mg Sodium 517 mg

Ingredients 1 tsp vegetable oil 1 onion, chopped 3 cloves garlic, chopped 3/4 C. quinoa 1 1/2 C. vegetable broth 1 tsp ground cumin 1/4 tsp cayenne pepper salt and ground black pepper to taste 1 C. frozen corn kernels

2 (15 oz.) cans black beans, rinsed and drained 1/2 C. chopped fresh cilantro

Directions 1. Stir fry your garlic and onions in oil for 12 mins then pour in your quinoa and the broth. Stir the contents and then add: pepper, cumin, salt, and cayenne. 2. Get everything boiling and once boiling place a lid on the pot, and let the contents gently cook over low heat for 22 mins. 3. Now add your corn and keep heating for 7 more mins finally add the cilantro and beans. Cook for a few more mins to heat up the beans. Stir everything before serving. 4. Enjoy.

86

Mexico City Quinoa

Bacon, Balsamic,

and Curry Couscous

Prep Time: 25 mins Total Time: 50 mins Servings per Recipe: 8 Calories 212 kcal Fat 9.1 g Carbohydrates 26.6g Protein 5.9 g Cholesterol 5 mg Sodium 283 mg

Ingredients 4 slices turkey bacon 1 onion, chopped 1 1/2 C. water 1 C. uncooked couscous 3/4 C. diced carrot 3/4 C. diced cucumber 1/2 red bell pepper, diced 1/2 (15 oz.) can garbanzo beans, drained and rinsed

1/4 C. olive oil 2 tbsps white balsamic vinegar 1 tbsp soy sauce 1 tbsp white sugar 2 tsps curry powder salt and pepper to taste

Directions 1. Stir fry your bacon for 11 mins and place everything on paper towels. 2. Now stir fry your onions in bacon drippings and then set it to the side. 3. Boil your couscous in water. Then place a lid on it and let it sit for 7 mins before stirring it after it has cooled. 4. Get a bowl, combine: beans, onions, bell peppers, carrots, and cucumbers. 5. Get a 2nd bowl, combine: pepper, olive oil, salt, vinegar, curry, soy sauce, and sugar. 6. Top the couscous with the dressing mix and add the bacon bits. 7. Enjoy.

Bacon, Balsamic, and Curry Couscous

87

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.

88

Rustic Quinoa

Pecans,

Parmesan, and Pesto Couscous

Prep Time: 20 mins Total Time: 50 mins Servings per Recipe: 4 Calories 471 kcal Fat 31.3 g Carbohydrates 38.8g Protein 11.3 g Cholesterol 19 mg Sodium 222 mg

Ingredients 2/3 C. pecan pieces 1 tbsp butter 1 1/2 C. quartered fresh button mushrooms 1 onion, chopped 1 tbsp minced fresh garlic 2 tsps butter 1 1/4 C. water 1 (5.8 oz.) box couscous

1 (8.5 oz.) bottle sun-dried tomato pesto 1/3 C. finely grated Parmesan cheese, or more to taste salt and ground black pepper to taste

Directions 1. Toast your pecans in the oven in a casserole dish for 25 mins. 2. Meanwhile stir fry the garlic, onions, and mushrooms in 1 tbsp of butter for 9 mins. Then place it all in a bowl. 3. Melt 2 more tbsp of butter and then add in your water get it boiling. 4. Once everything is boiling add your couscous to a big bowl and then combine it with the boiling water. 5. Place a covering on the bowl of plastic wrap and let it sit for 12 mins. 6. After all the liquid has been absorbed stir it with a fork. 7. Add the pesto, pecans, parmesan, and mushrooms to the couscous and then add some pepper and salt. 8. Mix everything evenly. 9. Enjoy.

Pecans, Parmesan, and Pesto Couscous

89

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 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.

92

Lunchtime Quinoa

Honey

Rutabaga Couscous

Prep Time: 15 mins Total Time: 35 mins Servings per Recipe: 6 Calories 330 kcal Fat 12.3 g Carbohydrates 44.2g Protein 11.7 g Cholesterol 0 mg Sodium 89 mg

Ingredients 1 rutabaga, chunked 2 C. water 1 tbsp vegetable oil 1 1/2 C. couscous 1/2 C. nutritional yeast 1/4 C. vegetable oil 1/4 C. apple cider vinegar 1 1/2 tsps honey 1 tsp Italian seasoning

1 tsp dried oregano 1 tsp dried dill weed 1/2 tsp ground black pepper 1/4 tsp cayenne pepper 1 pinch salt to taste (optional)

Directions 1. Steam your rutabaga over 2 inches of boiling water for 12 mins with a steamer insert. 2. Boil 1 tbsp of veggie oil with 2 C. of water then add in the couscous and shut the heat after placing a lid on the pot. 3. Let this sit for 15 mins before stirring after it has cooled. 4. Get a bowl, combine: cayenne, veggie oil, black pepper, vinegar, dill, honey, oregano, and Italian seasonings. 5. Add the rutabaga, couscous, and some salt to the dressing mix. 6. Toss the contents to coat everything evenly. 7. Enjoy.

Honey Rutabaga Couscous

93

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.

94

Quinoa Classico

Mexican

Pineapple and Beans Couscous

Prep Time: 10 mins Total Time: 25 mins Servings per Recipe: 2 Calories 675 kcal Fat 1.3 g Carbohydrates 141.2g Protein 24.7 g Cholesterol 0 mg Sodium 1486 mg

Ingredients 1/2 C. water 1 (15 oz.) can pineapple chunks, drained (juice reserved) 1 C. couscous

1 (15 oz.) can black beans, rinsed and drained 1/3 C. warm water 2 tbsps taco seasoning mix

Directions 1. Boil .5 C. of water along with the pineapple juice then add in your couscous and place a lid on the pot after shutting the heat. 2. Let the couscous sit for 7 mins before stirring it. 3. Stir fry the beans and pineapple with taco seasoning and 1/3 C. of water for 8 mins. 4. Then top your couscous with the pineapple mix. 5. Enjoy.

Mexican Pineapple and Beans Couscous

95

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.

96

Quinoa Forever

Green Beans

and Black Beans Couscous

Prep Time: 25 mins Total Time: 1 hr Servings per Recipe: 6 Calories 262 kcal Fat 2.2 g Carbohydrates 52.2g Protein 10.2 g Cholesterol 0 mg Sodium 843 mg

Ingredients 2 tsps vegetable oil 1 medium onion, chopped 2 cloves garlic, minced 1 1/2 lbs butternut squash, peeled and cut into bite-size pieces 1 (14.5 oz.) can diced tomatoes with chilies 1 (14.5 oz.) can vegetable broth 1/2 C. water 1 tsp ground cumin

1 tsp dried oregano 1/4 tsp black pepper 1 (14.5 oz.) can Green Beans, undrained 1 (15 oz.) can black beans, rinsed and drained Hot cooked couscous Chopped fresh cilantro (optional)

Directions 1. Stir fry your garlic and onion for 7 mins in oil. Then add in: black pepper, squash, oregano, diced tomatoes, cumin, water, and broth. 2. Get everything boiling for 2 mins, then lower the heat and let the veggies gently boil for 32 mins covered with a lid. 3. After 32 mins add both of the beans and cook for 7 more mins. 4. Add some cilantro as a garnish. 5. Enjoy.

Green Beans and Black Beans Couscous

97

COUNTRYSIDE

Quinoa

Prep Time: 20 mins Total Time: 45 mins Servings per Recipe: 3 Calories 303 kcal Fat 17.1 g Carbohydrates 33g Protein 6.2 g Cholesterol 0 mg Sodium 506 mg

Ingredients 1/2 C. quinoa, rinsed and drained 1 C. cold water 1/4 tsp salt 3 tbsps olive oil 1 celery rib, chopped 1 small onion, chopped 1 carrot, chopped 1 clove garlic, minced 8 almonds, coarsely chopped

1 small tomato, seeded and chopped 2 tbsps raisins 1/8 tsp salt 1/8 tsp ground black pepper 1/8 tsp dried thyme 1/8 tsp dried oregano 1 pinch coarse sea salt

Directions 1. Boil: salt, water, and quinoa. Once boiling place a lid on the pot, lower the heat, and let the contents lightly boil for 17 mins. 2. Simultaneously stir fry the following, in olive oil, for 8 mins: garlic, celery, carrots, and onions. 3. Now add in: thyme, almond, oregano, tomatoes, pepper, salt, and raisins. Cook the seasoned mix for 2 more mins. 4. Once the quinoa is finished stir it with a fork and then pour the quinoa into the carrot mix. 5. For 1 min stir fry the new mix to get the veggies evenly distributed throughout the quinoa. 6. When serving the quinoa top with some more sea salt. 7. Enjoy.

98

Countryside Quinoa

Couscous

Salad (Tabbouleh I)

Prep Time: 25 mins Total Time: 35 mins Servings per Recipe: 4 Calories 309 kcal Fat 16.6 g Carbohydrates 33.3g Protein 7.6 g Cholesterol 9 mg Sodium 454 mg

Ingredients 1 C. low-sodium chicken broth 1/2 C. water 1 C. couscous 1 cucumber, seeded and diced 3 green onions, chopped 1 carrot, grated 1 C. chopped fresh parsley 1/4 C. extra-virgin olive oil 1/4 C. lemon juice

1/4 tsp ground cumin 1/2 tsp salt 1/2 tsp ground black pepper 1/4 C. crumbled feta cheese

Directions 1. Boil your couscous in broth and water then place a lid on the pan and shut the heat. Let the contents sit for 12 mins then stir it. 2. Get a big bowl, combine: parsley, couscous, carrots, onions, and cucumbers with lemon juice and olive oil. 3. Add in some black pepper, cumin, and salt before adding in the cheese. 4. Enjoy

Couscous Salad

99

SCALLOPS, PARSLEY,

and Parmesan Couscous

Prep Time: 15 mins Total Time: 35 mins Servings per Recipe: 4 Calories 566 kcal Fat 22.1 g Carbohydrates 50.4g Protein 37.1 g Cholesterol 87 mg Sodium 1015 mg

Ingredients 2 1/2 C. water 2 tbsps butter, divided 1 tsp salt 2 C. pearl (Israeli) couscous 1/4 C. extra-virgin olive oil 1/4 C. white wine 2 tsps grated Parmesan cheese 3 cloves garlic, minced 1/4 C. chopped fresh parsley

salt and ground black pepper to taste 1 lb bay scallops 4 tsps grated Parmesan cheese, or to taste - divided (optional) 1 tbsp chopped fresh parsley, or to taste (optional)

Directions 1. Boil a tbsp of butter, and salt in water then pour in the couscous and lower the heat. 2. Let the couscous gently boil for 12 mins uncovered. 3. Stir fry the following spices in butter (1 tbsp) and olive oil for 6 mins to season the butter: parsley, pepper, salt, wine, garlic, parmesan. 4. Turn up the heat and add in your scallops and cook for 5 more mins. 5. Plate your couscous then add a topping of scallops and also some more parmesan. 6. Enjoy.

102

Scallops, Parsley, and Parmesan Couscous

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

103

LENTILS, ONIONS,

Feta, and Cranberries Couscous

Prep Time: 15 mins Total Time: 2 hrs Servings per Recipe: 12 Calories 205 kcal Fat 8.9 g Carbohydrates 24.7g Protein 7.8 g Cholesterol 6 mg Sodium 123 mg

Ingredients 1 C. dried lentils 2 bay leaves, divided (optional) water to cover 2 C. water 1 C. couscous Dressing: 3 tbsps lemon juice 1 tsp honey 1 tbsp white wine vinegar

1/4 tsp salt 3 tbsps olive oil ground black pepper to taste 1/2 C. coarsely chopped walnuts, toasted 1/2 C. dried cranberries, or to taste 1/2 C. crumbled feta cheese 1 small green onion, finely chopped

Directions 1. Boil your lentils and bay leaf for 32 mins with a low level of heat. Remove any excess liquid. 2. Boil your couscous in water, then shut the heat, place a lid on the pot. 3. Let the contents sit for 7 mins before stirring it. 4. Combine the couscous and lentils. 5. Get a bowl, combine: lemon juice, honey, salt, green onions, walnuts, cheese, and cranberries, olive oil, vinegar, and black pepper. 6. Top the couscous mix with the lemon juice mix. 7. Place everything in the fridge for 30 mins to chill then serve. 8. Enjoy.

104

Lentils, Onions, Feta, and Cranberries Couscous

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.

South of the Border Quinoa

105

PINE NUTS

and Oranges Couscous

Prep Time: 5 mins Total Time: 20 mins Servings per Recipe: 4 Calories 344 kcal Fat 4.8 g Carbohydrates 63.6g Protein 11.6 g Cholesterol 0 mg Sodium 11 mg

Ingredients 1 (10 oz.) box uncooked plain couscous 1 (11 oz.) can mandarin oranges, drained and liquid reserved

1/4 C. pine nuts, lightly toasted

Directions 1. Boil your couscous in the mandarin liquid. 2. Then shut the heat, place a lid on the pot, and let the couscous sit for 10 mins until all the liquid has been absorbed, then stir. 3. Add in your pine nuts and oranges. 4. Enjoy.

106

Pine Nuts and Oranges Couscous

Buttery

Rosemary Couscous

Prep Time: 15 mins Total Time: 15 mins Servings per Recipe: 4 Calories 202 kcal Fat 3.2 g Carbohydrates 33.6g Protein 5.6 g Cholesterol 8 mg Sodium 299 mg

Ingredients 1 C. water 1/3 C. white cooking wine 1 tbsp butter 1/2 tsp dried rosemary, crushed

1/4 tsp salt 1 C. couscous, regular or whole wheat

Directions 1. Boil everything except the couscous for 2 mins then pour in the couscous, place a lid on the pot, and let the contents sit for 7 mins with no heat. 2. Fluff the couscous with a fork after all the liquid has been absorbed. 3. Enjoy

Buttery Rosemary Couscous

107

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.

108

Saint Peter’s Quinoa

Crab, Clams,

Bok Choy, and Tomatoes Couscous

Prep Time: 15 mins Total Time: 55 mins Servings per Recipe: 6 Calories 626 kcal Fat 21.9 g Carbohydrates 61.8g Protein 39.5 g Cholesterol 145 mg Sodium 1292 mg

Ingredients 2 tbsps butter 3 tbsps minced garlic 2 heads bok choy, chopped 1 (15 oz.) can corn, undrained 2 (10 oz.) cans baby clams, undrained 1 (8 oz.) bottle clam juice 1 (14.5 oz.) can diced tomatoes 2 C. water 1 cube vegetable bouillon

1 1/2 C. couscous 1 (4.25 oz.) can crabmeat 1 C. heavy cream 1/4 C. lime juice 1 C. red wine 2 tsps garlic salt 1 tsp ground black pepper

Directions 1. Stir fry your bok choy and garlic in butter for 7 mins then add in: couscous, corn, bouillon, clams and juice, water, and tomatoes. 2. Set your heat to low and then add in: black pepper, crabmeat, garlic salt, cream, red wine, and lime juice. 3. Cook everything for 32 mins uncovered with low heat. 4. Enjoy hot.

Crab, Clams, Bok Choy, and Tomatoes Couscous

109

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.

112

Restaurant Style Quinoa

Saffron

and Harissa Couscous (Persian Style)

Prep Time: 15 mins Total Time: 50 mins Servings per Recipe: 4 Calories 265 kcal Fat 7.3 g Carbohydrates 43.2g Protein 6.3 g Cholesterol 0 mg Sodium 228 mg

Ingredients 2 tbsps warm water 5 saffron threads, or more to taste 1 C. couscous 1 C. vegetable broth 1 celery stalk, diced 1/4 C. dried currants 2 tbsps extra-virgin olive oil

1 tbsp lemon juice 1 tsp harissa, or to taste 1/2 tsp ground cumin sea salt to taste

Directions 1. 2. 3. 4.

Get a bowl, mix: saffron and warm water. Boil your couscous in broth then shut the heat after placing a lid on the pot. Let the contents stand for 7 mins before stirring the couscous. Get a bowl, combine: sea salt, saffron mix, cumin, couscous, celery, harissa, currants, lemon juice, olive oil. 5. Place everything in the fridge for 35 mins. 6. Enjoy.

Saffron and Harissa Couscous

113

QUINOA

Tabbouleh

Prep Time: 15 mins Total Time: 30 mins Servings per Recipe: 4 Calories 354 kcal Fat 16.6 g Carbohydrates 45.7g Protein 9.6 g Cholesterol 0 mg Sodium 383 mg

Ingredients 2 C. water 1 C. quinoa 1 pinch salt 1/4 C. olive oil 1/2 tsp sea salt 1/4 C. lemon juice

3 tomatoes, diced 1 cucumber, diced 2 bunches green onions, diced 2 carrots, grated 1 C. fresh parsley, chopped

Directions 1. 2. 3. 4.

Add some salt and quinoa to boiling water. Now get the water boiling again with the quinoa in it and place a lid on the pot. Set the heat to low and let the contents gently boil for 17 mins. Now shut the heat and let the quinoa cool down. Once it has cooled stir it with a large fork. 5. Get a bowl, combine: parsley, olive oil, carrots, sea salt, onions, lemon juice, cucumbers, and tomatoes. 6. Combine the veggie mix with the quinoa and toss. 7. Enjoy.

114

Quinoa Tabbouleh

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, choppe

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.

Quinoa with Seoul

115

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.

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Winter’s Quinoa

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