Glycemic Index Cookbook For Dummies
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Half a cup of quinoa has a glycemic load of around 9, making it a great and tasty low-glycemic option. Quinoa is a protein-rich grain that has a creamy texture and a nutty taste, which makes it a great base for this veggie-and-pine-nut recipe. It cooks as easily as rice and is one of the only plant-based foods that provide a complete protein (including all nine essential amino acids).

Low-Glycemic Quinoa with Veggies and Toasted Pine Nuts

For the best outcome, chop all the vegetables the same size.

Preparation time: 10 minutes

Cooking time: 15–20 minutes

Yield: 6 servings

1/3 cup pine nuts

2 cups vegetable broth

1 cup quinoa, rinsed

1 tablespoon extra-virgin olive oil

3 cloves garlic, minced

1 red bell pepper, chopped

1/2 cup diced zucchini

1/2 cup chopped onion

1 teaspoon dried basil

1 teaspoon dried parsley

1 teaspoon dried oregano

Salt and pepper to taste

3 green onions, chopped

6 lemon wedges

  1. Preheat the oven to 400 degrees. Spread the pine nuts on a cookie sheet, and bake for about 2 minutes; give them a quick stir, and then cook an additional 3 minutes or until lightly browned. Remove the nuts from the oven, place them into a small bowl, and set aside.

  2. In a medium saucepan, bring the broth to a boil over medium-high heat and add the quinoa. Reduce the heat to medium-low, and simmer, covered, until the quinoa is tender and the liquid is absorbed, about 15 to 20 minutes.

  3. While the quinoa is cooking, heat the olive oil in a medium saucepan over medium heat. Stir in the garlic, and cook until the garlic browns, about 30 seconds.

  4. Add the red bell pepper, zucchini, and onions to the garlic-oil mixture, and continue cooking over medium heat until the vegetables soften, about 5 minutes. Add the basil, parsley, oregano, and salt and pepper to taste, and cook for 1 more minute. Then stir in the cooked quinoa, green onions, and pine nuts.

  5. Divide the quinoa on 6 plates to serve, and squeeze the juice of one lemon wedge onto each serving.

Per serving: Calories 199 (From Fat 72); Glycemic Load 9 (Low); Fat 8g (Saturated 1g); Cholesterol 0mg; Sodium 260mg; Carbohydrate 27g (Dietary Fiber 4g); Protein 7g.

About This Article

This article is from the book:

About the book authors:

Meri Raffetto, RD, is a registered dietitian and recognized professional in the area of nutrition and wellness; she has been featured in Healthy Living Magazine and the Chicago Tribune. She is the founder and CEO of and author of The Glycemic Index Diet For Dummies.

Rosanne Rust, MS, RD, LDN, is a registered dietitian, freelance writer, and online weight-loss coach for Real Living Nutrition Services.

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