Swiss Chard Mushroom And Quinoa Salad Food

QUINOA SALAD WITH SWISS CHARD AND GOAT CHEESE

Steps:

• Remove stems from Swiss chard and chop in 1/2-inch pieces. Chop leaves and set aside.
• Heat 2 tablespoons oil in a 3-quart saucepan on medium. Add onion, garlic and chard stems. Sauté until vegetables are tender, about 5 minutes. Stir in quinoa and mustard. Add broth, stir, and season with salt and pepper. Bring to a boil, cover and cook on low 15 to 20 minutes, until the liquid is absorbed. Remove from heat, uncover and let sit 20 minutes.
• Meanwhile, heat remaining oil on medium-high in a large skillet. Add mushrooms and sauté, stirring, until lightly browned, about 10 minutes. Add chard leaves and continue cooking until greens have wilted and no more liquid remains in the skillet.
• Fluff quinoa with a fork. Fold mushrooms and leaves into it.
• The cooked quinoa can be set aside at room temperature for several hours and then served, or reheated to warm or hot. Crumble goat cheese and scatter on top just before serving.

QUINOA CHARD PILAF

Steps:

• Heat the oil in a large pot over medium heat. Stir in the onion and garlic, and saute 5 minutes, until onion is tender. Mix in quinoa, lentils, and mushrooms. Pour in the broth. Cover, and cook 20 minutes.
• Remove the pot from heat. Shred chard, and gently mix into the pot. Cover, and allow to sit 5 minutes, or until chard is wilted.

SAUTEED SWISS CHARD WITH MUSHROOMS AND ROASTED RED PEPPERS

Steps:

• Heat olive oil in a large skillet over medium heat. Add mushrooms, onion, and garlic; cook and stir until onion is translucent and mushrooms soften, about 5 minutes. Stir in Swiss chard, red pepper, oregano, basil, salt, and black pepper. Cook until Swiss chard is wilted, about 3 minutes. Stir in white wine; cook until Swiss chard is tender, 3 to 4 minutes more.

SWISS CHARD, MUSHROOM, AND QUINOA SALAD

Steps:

• Cook quinoa according to package instructions. Meanwhile, heat 1 teaspoon oil in a nonstick skillet over medium heat. Cook Swiss chard, stirring occasionally, until wilted and tender, about 8 minutes. Sprinkle with 1/2 teaspoon salt, and season with pepper. Add red-pepper flakes, and toss. Transfer to a platter.
• Add remaining 2 teaspoons oil and the garlic to skillet. Cook over medium heat, stirring, until garlic is slightly golden, about 1 minute. Add mushrooms, and cook, stirring occasionally, until they start to release their juices, about 3 minutes. Sprinkle with 3/4 teaspoon salt. Season with pepper. Cook until mushrooms are tender, about 5 minutes. Stir in quinoa; cook to heat through, about 1 minute. Add thyme. Serve mushroom-quinoa mixture over Swiss chard, topped with Parmesan.

HERBED VEGETABLE QUINOA SOUP WITH SWISS CHARD

Steps:

• Heat oil over medium heat in a large pot or Dutch oven. Add onion, garlic, carrots, celery, mushrooms, herbs and pepper and sauté until onions and mushrooms are tender, about 10 minutes.
• Add broth and quinoa, bring to a boil, reduce heat and simmer for 15 minutes, or until quinoa and carrots are tender.
• Meanwhile, bring a large pot of water to a boil, add Swiss chard and boil for 3 minutes, or until tender. Drain. Stir chard into soup. Serve.

QUINOA

Steps:

• Quinoa seeds contain twice the protein of rice, though it's not the quantity but the quality of the protein that stands out. With all nine essential amino acids (nutritional building blocks that help form proteins and muscle), quinoa is considered a complete protein. The tiny seeds also contain vitamin B2 (riboflavin) and magnesium, two nutrients that may help reduce the frequency of migraines. Magnesium may also help prevent hypertension (high blood pressure) and osteoporosis, while riboflavin may ward off cataracts. Quinoa contains vitamins B6 and E, as well as high levels of immunity-boosting iron and zinc. It's also a good source of dietary fiber, packing 5.2 grams per one cup serving. Since it's technically not a grain, quinoa has no gluten, making it tolerable in most cases for those with Celiac disease or grain sensitivities.
• You'll find quinoa at most health-food stores in its whole form, and occasionally as flakes or flour. Quinoa comes in a rainbow of colors, including red, brown, pink, orange, and black. Compared with white quinoa, the red variety-the second most common type in the United States-is nuttier and contains more fiber in each serving.
• Keep quinoa in an airtight container in a cool, dry cabinet (away from sunlight) for up to two years.
• In its unprocessed state, quinoa is coated with saponin, a bitter substance. Most quinoa has been "desaponized." However, it's still a good idea to rinse it under running water in a fine-mesh strainer before cooking to remove any remaining residue. To cook, combine 1 cup grains with 1 1/2 cups water and 1/4 teaspoon salt in a saucepan over medium heat, and bring to a boil. Reduce heat and simmer, covered, 10 to 15 minutes (you will have 2 1/2 cups cooked quinoa).
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SWISS CHARD, MUSHROOM, AND QUINOA SALAD

Steps:

• In a medium saucepan, bring the water to a boil. Add quinoa and reduce heat to a simmer. Cover and cook until quinoa is tender and has absorbed all liquid, about 15 minutes. Remove from heat. Meanwhile, heat 1 teaspoon oil in a large skillet over medium. Cook chard (stems and leaves), stir ring occasionally, until wilted and tender, about 8 minutes. Add 1/4 teaspoon salt; season with pepper. Add red pepper flakes, and toss to combine. Transfer to a platter.
• Add remaining 2 teaspoons oil and the garlic to skillet. Cook over medium heat, stirring, until garlic is lightly golden, about 1 minute. Add mushrooms, and cook, stirring occasionally, until they start to release their juices, about 3 minutes. Add 1/2 teaspoon salt; season with pepper. Cook, stirring occasionally, until mushrooms are tender, about 5 minutes. Stir in quinoa; cook to heat through, about 1 minute. Stir in thyme; remove from heat.
• To serve, divide chard among plates, and spoon quinoa mixture on top. Sprinkle parmesan over each portion.
• (Per Serving)
• Calories: 252
• Saturated Fat: 1g
• Unsaturated Fat: 6g
• Cholesterol: 3mg
• Carbohydrates: 38g
• Protein: 1g
• Sodium: 666mg
• Fiber: 5g