Quinoa with Chard

Quinoa with Chard

By WLR's Food Information Executive, Laurence Beeken

Something a little different to make a wonderful lunch, or light dinner - this low calorie quinoa dish is tasty, and quick to make!

  • Recipe makes: 4 servings
  • Prep time:
    30 mins
  • Calories: 358
    per serving

Ingredients

  • 150g quinoa
  • 150g broccoli
  • 6 baby carrots
  • 150g broad beans
  • 150g chard
  • 50g pine nuts
  • 2 tbsps sunflower oil
  • 3 tsps balsamic vinegar
  • 1 tsp mixed herbs

Method

  1. Cook the quinoa according to the packet instructions.
  2. Wash the broccoli, drain well and break into small florets. Scrub the carrots and chop into bite-sized pieces. Wash & drain the chard.
  3. Boil the carrots for 5 minutes. Add the broccoli and broad beans and cook for a further 3 minutes. Drain.
  4. Return to the pan with 2 tbsp water. Add the chard leaves and cover the pan. Cook gently for 2 minutes until the leaves wilt.
  5. Mix together the sunflower oil, balsamic vinegar and mixed herbs (use fresh if you can and increase the qty to 1 tbsp).
  6. Heat a heavy based frying pan until hot and toast the pine nuts. Turn regularly for a couple of minutes until lightly browned. Don't let them burn.
  7. Mix together the vegetables, the dressing and the quinoa & sprinkle the pine nuts on top of each serving.
Nutrition information per serving
Calories (kcal)358
Carbohydrate (g)33.5
Fat (g)18.8
Protein (g)12.4
Fibre (g)7.1
Alcohol (g)0.0
Fruit & Veg1.7

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