Keen Wah

Because I have several vegan readers, I thought I would offer an additional recipe. 

We are trying to eat lighter these days, substituting whole grains and farm-grown products for meats and over-processed foods.  During this food revolution, I discovered a variety of new whole-grain products, including wheat berries, faro, and quinoa.  Quinoa is one of the ancient grains that is now very popular.  Discovered by the Incas, it is high in protein and fiber, making it an ideal fortifier in a low-fat diet.  This recipe uses my favorite southwest flavor profiles, making it a great accompaniment to our household go-to:  quesadillas.  Unfortunately, the one that does not translate well into whole-grain is tortillas.  I have sampled many store brands.  Whole grain tortillas are a sacrifice I am just not willing to make.

For the corn in this recipe, I “harvest” fresh corn in the summertime, cutting it off the cob and freezing it in Ziploc freezer bags in packages of 3 ears.  For those of you who haven’t planned ahead, I prefer frozen corn to canned.  It has a fresher flavor.

This recipe is good while it is still warm.  It is also good cold and will keep several days in the refrigerator.  Quinoa is an amazing budget ingredient, as 1 cup of dry drain will make about 3 cups of cooked product.

Southwestern Quinoa Salad

1 cup of quinoa

1 ¼ to 2 cups water*  (*according to package directions)

2 teaspoons cumin

¼ teaspoon cayenne

1 can black beans, rinsed well and drained

3 ears of corn, kernels removed (you may substitute 1 cup of frozen corn, thawed)

½ red onion, fine dice

1 scallion, thinly sliced

½ cup cilantro, chopped fine

Juice of 2 limes

1 teaspoon of salt

½ teaspoon of fresh cracked pepper

½ pint cherry of grape tomatoes, sliced in half

In a small pot with a tight fitting lid, place quinoa, water (in the proportion specified on the package), cumin and cayenne pepper.  Bring to a boil on high heat, then cover and reduce to low.  Simmer 12 minutes (again, check you package—some say as much as 15 minutes).  Remove from heat and let stand 5 minutes without removing the lid.  Fluff with a fork.

While the quinoa is simmering, place black beans, red onion, corn, and scallion in a large bowl and mix.  Add the prepared quinoa and toss to distribute evenly.  Season with salt and pepper, then add cilantro and lime juice and toss well.  Before serving, add halved cherry tomatoes. 

Store tightly covered in the refrigerator for up to one week.  Cool completely before refrigerating.