I recently read that quinoa (keen-waa), soy and buckwheat are perfect proteins. Unlike some plant based proteins, quinoa, soy and buckwheat are complete in that they contain all 9 essential amino acids that the body cannot make on its own. These 9 essential amino acids are critical to tissue growth, nutrient absorption, immune function and energy production.
While I eat soy on a regular basis, I am embarrassed to say quinoa and buckwheat have never made it on my dinner plate – at least that I’m aware. Quinoa had my interest. In my research I found that it is a flowering plant in the amaranth family grown primarily for its edible seeds. It is high in protein, fiber, B vitamins and minerals which exceed that of many grains. Quinoa is actually considered one of the 12 ancient grains which means it has been grown the same way for thousands of years without being genetically modified.
Of the four main varieties of quinoa (white, black, tri-color and red) red is considered the healthiest due to having the highest level of antioxidants.
Okay – so with all that said – I was itching to find a healthy recipe in which quinoa took center stage. I found a nice little recipe in the Fall 2022 edition of Forks over Knives for Quinoa-Orzo Stuffing and used it to make my remarkably delicious stuffed baked tomatoes.
Ingredients:
- 1/2 cup finely chopped onions
- 1/4 cup dried quinoa rinsed
- 3 cloves finely minced garlic
- 1/4 cup dry whole wheat orzo
Note: It is very important that quinoa is thoroughly rinsed. Rinsing removes the natural coating called saponin which can make it taste bitter or soapy.
- 5 beefsteak tomatoes
- 1/2 cup scallions cut in small pieces (use the green ends)
- 1/4 cup chopped fresh parsley
- 1/2 lemon
- Black pepper
- Avocado slices
Directions:
- In a medium saucepan combine the onion, quinoa, garlic and 1 1/2 cup water. Bring to a boil then reduce heat. Cover and simmer for 10 minutes.
- Stir in the orzo. Cover and simmer for 7 or 8 minutes stirring occasionally until orzo is soft. If the mixture is too watery uncover the pan and cook 1 or 2 minutes longer until water is nearly gone. Remove from heat then cover and let stand for a few minutes.
- Add the scallions, parsley, black pepper, lemon juice and stir
- Scoop out the insides of the tomatoes and fill with the stuffing
- Bake at 400 degrees for 20 minutes
