Caramelized Onion and Arugula Quinoa

Name: Caramelized Onion and Arugula Quinoa
Yield: 4 Servings
Ingredients: 2 onions; 1 tbsp (15 mL) butter; 2 cloves garlic minced; 1/2 tsp (2 mL) dried thyme; 1/2 tsp (2 mL) salt; Pepper; 1 cup (250 mL) quinoa rinsed; 1 tbsp (15 mL) whole wheat flour; 2 cups (500 mL) milk heated; 1/4 cup (60 mL) water; 4 cups (1 L) chopped trimmed baby arugula

Our dietitians' favourite

Cooking quinoa in milk creates a soft, creamy texture similar to polenta. In this dish the quinoa is accented with sweet and savoury caramelized onions and a peppery punch of arugula. It provides a pleasant change from the ordinary as a side dish for grilled or roasted fish, chicken or pork tenderloin.

Prep: 15 min
Cooking: 45 min

Yields 4 Servings

Ingredients

2 onions
1 tbsp (15 mL) butter
2 cloves garlic minced
1/2 tsp (2 mL) dried thyme
1/2 tsp (2 mL) salt
Pepper
1 cup (250 mL) quinoa rinsed
1 tbsp (15 mL) whole wheat flour
2 cups (500 mL) milk heated
1/4 cup (60 mL) water
4 cups (1 L) chopped trimmed baby arugula

READY FOR REWARDS?

Preparation

Cut onions in half lengthwise and trim out cores. Cut crosswise into thin slices.

In a medium, deep saucepan, melt butter over medium-high heat. Sauté onions for 2 minutes or until starting to wilt. Reduce heat to medium-low, cover and cook, stirring occasionally, for about 15 minutes or until very soft and caramelized.

Increase heat to medium. Add garlic, thyme, salt and pepper to taste; sauté for 2 minutes. Stir in quinoa and flour; gradually stir in milk and water. Bring to a simmer, stirring occasionally. Reduce heat to low, cover and simmer, stirring twice, for 15 minutes or until quinoa is creamy and tender. Remove from heat and let stand, covered, for 5 minutes. Gently stir in arugula just until wilted.

Tips

Arugula has a peppery, slightly bitter flavour which works well with the sweet onions and creamy quinoa. For a milder dish, baby spinach makes a terrific alternative, or, use a mixture of arugula and spinach for just a little punch.

When cooking quinoa in milk, it tends to bubble up so using a deep saucepan and keeping an eye on it as it simmers helps prevent a boil-over.