Pineapple-Cashew-Quinoa ("keen-wah") Stir-fry

Last week in one of my meetings when we were discussing grains someone suggested quinoa. This fun grain (fun name-- pronounced "keen-wah" and also a fun look- sort of little swirly round rice grains- kind of like couscous but with a whirly-gig in the middle...) that may be unfamiliar to many of you. I personally discovered quinoa about 3 years ago, and although I mainly enjoy it "plain" (cooked in broth- just as I would with rice- but cooks in about 1/3 of the time that brown rice takes...), here is a delicious stir-fry recipe. This recipe is slightly adapted from a cookbook that I have by Isa Chandra-Moskowitz. Based on my calculations (using peas, not the edamame), I get 6 servings at 5 POINTS/serving. I eat this as-is- sort of like a rice/veggie bowl style dish that I might get at an Asian restaurant. Be sure to do your own calculations too- e-tools recipe builder is great- or the old pen/paper (and calculator!) method will work too. Oh- and I think that this is a great leftover meal for my lunches (the flavor really soaks in after a day or two...).

Ingredients:


For the Quinoa:

1 cup quinoa, rinsed and drained

1 cup pineapple juice

1 cup cold water

1/4 tsp. soy sauce



For the Stir-Fry:

2 ounces raw, unsalted cashews; chopped up

1 tsp. canola oil

2 scallions (green onions), sliced thinly

2 cloves garlic, minced

Small piece of ginger (about 1/2-inch), peeled and minced

1 large red bell pepper, seeded and diced

1 cup fresh broccoli, chopped into small flowerettes

1 cup frozen peas (or cooked edamame)

1/2 cup fresh basil leaves, rolled and sliced into thin shreds

10 ounces pineapple, chopped up into bite-size pieces (about 2 cups)

3 Tbsp. soy sauce

3 Tbsp. low-sodium vegetable broth

1 Tbsp. mirin (if you don't have it just add an extra Tbsp. broth)

Optional: 1 hot red chile, sliced into very thin rounds



Method:

1. Prepare the quinoa first. YOU MUST RINSE THE QUINOA WELL BEFORE USING IT (a mesh style strainer/seive works well). After it is rinsed, combine the quinoa, pineapple juice, water, and 1/4 tsp. soy sauce in a saucepan. Cover and place over high heat. Bring to a boil. Stir and then lower the heat to low. Cover and cook 10-14 minutes until all the liquid has been absorbed and the quinoa appears translucent. Uncover, fluff, and let cool. Chill the quinoa for at least an hour in the fridge (longer- i.e. overnight is fine too).



2. Use a large nonstick skillet or wok (larger is better...). Have all ingredients chopped and ready to go before you start! Place the chopped cashews in the dry pan and heat over low, stirring constantly until lightly toasted, 4-5 minutes.



3. Remove the cashews from the pan and set them aside. Raise the heat to medium and add the oil, green onions, and garlic. When the garlic sizzles, add the ginger and sliced chili pepper (if using) and stir-fry around 2 minutes. Add the bell pepper, broccoli, and peas or edamame. Stir-fry another 3-4 minutes or until the bell pepper is softened and the peas or edamame are bright green. Add the basil and stir another minute before adding the pineapple and quinoa.



4. In a measuring cup, mix together the soy sauce and vegetable broth (and mirin, if using). Pour over the quinoa and then stir to incorporate completely. Add in the cashews and continue to stir-fry 10-14 minutes or until the quinoa is very hot (use two spoons or a spoon and a spatula to help you scoop it up and stir).


Oh- and if you are wondering more about quinoa, or want a simple way to cook it, here is information from that same cookbook from a chapter entitled "How to Cook a Grain":

Cultivated by the Inca for hundreds of years, the mystique of quinoa has been taken down a few notches by its placement alongside Uncle Ben's at many American supermarkets. Quinoa comes in red and brown varieties (which taste exactly the same to us), and has a slightly bitter, nutty taste. We use it often in pilafs, salads, and the occasional muffin. It's especially attractive when cooked; the individual grains look a bit like couscous but the germ forms a pretty translucent ring around each one. Adorable. Quinoa is also a complete protein, which has recently made it something of a darling to the vegan community and health-conscious foodies.

Cooking time: 20-25 minutes

To serve 4:
1 cup rinsed and drained quinoa
2 cups water
1/4 tsp. salt

Cook: Place all ingredients in a heavy-bottomed pot, cover, and bring to a boil. Once the mixture is boiling, turn down the heat to very low and simmer for about 15 minutes. The quinoa should be translucent and the germ ring should be visible. Fluff with a fork and serve.

(This also works really well with broth in place of the water for some flavor, in which case omit the salt).