2 tsp canola oil
1 medium onion, chopped
1 can 4-ounce chopped green chiles
2 cloves garlic, minced
1 can 14-ounce reduced-sodium chicken broth or vegetable broth
¼ cup pepitas, toasted (see note)
¾ cup coarsely chopped fresh cilantro
½ cup chopped scallions
2 Tbsp lime juice
¼ tsp salt
1. Toast quinoa in a large dry skillet over medium heat, stirring often, until it crackles and becomes aromatic, 3 to 5 minutes. Transfer to a fine sieve and rinse thoroughly.
2. Heat oil in a large saucepan over medium heat. Add onion and cook, stirring often, until softened, 2 to 3 minutes. Add chiles and garlic; cook, stirring, for 30 seconds. Add the quinoa and broth; bring to a simmer. Reduce heat to maintain a gentle simmer, cover and cook until the quinoa is tender and most of the liquid has been absorbed, 20 to 25 minutes.
3. Add pepitas, cilantro, scallions, lime juice and salt to the quinoa; mix gently and fluff with a fork.
Notes: Quinoa, a delicately flavored grain that was a staple in the ancient Incas' diet, is available in most natural-foods stores and the natural-foods sections of many supermarkets. Toasting the grain before cooking enhances the flavor, and rinsing removes any residue of saponin, quinoa's natural, bitter protective coating.
Hulled pumpkin seeds, also known as pepitas, are dusky green and have a delicate nutty flavor. They can be found in the health-food or bulk sections of many supermarkets.
To toast nuts & seeds on the stovetop: Toast in a small dry skillet over medium-low heat, stirring constantly, until fragrant and lightly browned, 3 to 5 minutes.
Provided by: EatingWell
Per Single Serving / Serves 6 Total
- Calories 181
- Calories from fat 54
- Total Fat 6gm 9%
- Saturated Fat 1gm 5%
- Monounsaturated Fat 2gm
- Sodium 196mg 8%
- Total Carbohydrates 27gm 9%
- Fiber 3gm 3%
- Protein 7gm
- Cholesterol 1mg
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.