Quinoa is an excellent alternative to rice, especially if you are diabetic, because a cup of cooked quinoa contains 25 grams of carbohydrates and has a glycemic load of 13. Carbs in quinoa are balanced in such a way that won’t cause dramatic fluctuations in blood glucose levels.
- BASIC RISOTTO:
- 1 cup quinoa
- 1 1/2 tablespoons olive oil
- 1/2 cup spring onions, finely chopped
- 1/2 cup celery root, finely diced or celery stalks
- 2 1/2 cups vegetable stock or water, hot
- FOR PRIMAVERA:
- 1/2 cup carrots, finely diced
- 1/2 cup peas, fresh or frozen
- 1/4 cup red bell pepper, finely diced
- 1/4 cup yellow bell pepper, finely diced
Put quinoa in a mesh strainer and rinse thoroughly with hot water. Rub and swish the quinoa with your hand while rinsing. (Rinsing removes quinoa’s natural coating which makes it taste bitter). Drain.
In a pan heat the olive oil, add the spring onions and celery and slowly fry for about 2 minutes.
(FOR RISOTTO PRIMAVERA at this point add carrots, peas and bell peppers and fry fir about 1-2 minutes.)
When the vegetables have softened, add the quinoa season with salt and pepper. After about 1 minute the quinoa will begin to fry, so keep stirring it.
Reduce the heat to low, add stock or water and simmer, stirring occasionally, until the quinoa is tender, about 20 minutes.