Caramelized Onion and Arugula Quinoa
Our dietitians' favouriteCooking 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
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
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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.
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Nutritional information
Per serving| Energy: | 279 Calories |
| Protein: | 12 g |
| Carbohydrate: | 41 g |
| Fat: | 8 g |
| Fibre: | 4.5 g |
| Sodium: | 300 mg |
Top 5 Nutrients
| (% DV*) | |
|---|---|
| Calcium: | 20 % / 218 mg |
| Folate: | 52 % |
| Magnesium: | 46 % |
| Vitamin B12: | 33 % |
| Phosphorus: | 31 % |
