FreeFrom Quinoa with Chard and Pine Nuts
Wheat, gluten, corn, soya, dairy, nightshade, egg & nut free (pine nuts are a seed, not a nut)
A very versatile dish, which can be used as a main course for vegetarians, a lunch dish or vegetable with a meat main course.
3 tbsp olive oil
2 medium onions, peeled and sliced
2 sticks celery, cleaned and chopped
2 tspn fennel seeds, lightly crushed
200g / 7oz quinoa
1 litre / 34fl oz wheat/gluten-free vegetable stock
400g / 14oz chard
200g / 7oz baby spinach leaves, washed
sea salt and freshly ground black pepper
50g / 2oz pine nuts
Heat the oil in a wide, heavy pan and add the onions, celery and fennel seeds.
Fry gently for 10-15 minutes or until they are quite soft.
Add the quinoa and stir around for a few minutes then add the stock and bring slowly to the boil.
Meanwhile wash the chard and chop the stalks roughly.
Add these to the quinoa and cook all together for around 15 minutes or until the quinoa is nearly cooked.
Chop the chard leaves roughly and add to the mixture.
Mix well in, cover the pot and continue to cook gently for a further 10-15 minutes or until both the quinoa and the chard are cooked.
Remove from the heat and stir in the spinach leaves. Leave the pot covered for a few minutes to allow the spinach leaves to wilt.
Meanwhile, dry fry the pine nuts carefully till lightly browned but not burnt.
Season the mixture to taste and stir in the pine nuts.
Serve warm or at room temperature on its own, with a green salad or as an accompaniment to cold meats or fish.
Serves 4 - per portion
389cals - 14g protein
20g total fat - 2g sat / 9g mono / 7g poly
40g carbohydrate of which 11g sugar
4g fibre - 447mg sodium / 1.1g salt
Good Source of: Vitamin A, B6, folic acid, iron, magnesium & zinc
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