I was inspired by this recipe in the Sunday paper recently. I've been buying sandwiches for my work lunch instead of making things. This one got me back in the low GI lunchtime groove. I really enjoyed it, although I was a tiny bit sick of it by day 5.
Quinoa is a low GI superfood. Gi 51. Corn and broccoli are both good for us of course. I eat a reasonable amount of corn, but don't usually search out broccoli, it was good to highlight it here. And I found a beautiful head of broccoli and two gorgeous cobs of corn at my local farmers market on the very day I was making this.
Broccoli isn't a carbohydrate source, and so doesn't have a GI value. Corn on the cob has a low GI value of 48.
Broccoli isn't a carbohydrate source, and so doesn't have a GI value. Corn on the cob has a low GI value of 48.
Spiced Quinoa Pilaf with Corn and Broccoli
1 tblsp olive oil
1 brown onion, finely chopped
1 garlic clove, crushed
2 tsp finely grated fresh ginger
1 tsp cumin
1 tsp ground coriander
1/2 tsp turmeric
150gm (1 cup) quinoa
500 ml (2 cups) water
300gm broccoli, cut into florets
2 large corncobs, husked removed
2 tblsp chopped fresh coriander
Feta, crumbled
Heat oil in a large saucepan over medium heat. Saute onion, stirring, for 5 minutes or until soft. Add garlic, ginger and spices. Cook, stirring for 1 minute until fragrant. Stir in quinoa. Add water and stir. Bring to the boil. Reduce heat to low. Cover and simmer for 10 minutes. Uncover and place broccoli on top. Cover and simmer for 5 minutes.
Meanwhile, bring a pot of water to the boil. Cook corn. Remove corn from water. Set aside to cool. Cut down the corncob to remove the kernels.
Add corn and chopped coriander to mixture. Top with feta.
Adapted from You Are What You Eat
Sunday Telegraph 28/2/12
The original recipe used yoghurt as a topping. I didn't have any this week, so used a bit of crumbled goat feta instead. It is accidentally vegan if you leave off the cheese.
It also grilled the corn on the cob rather than boiling it. It was easier for me to boil it that day, so I did.
