Superfood - March-April 2017

52 SUPERFOOD

ONE PAN, TWO PLATES

Fried Quinoa

with Kale & Kimchi

Kale and kimchi unite! This dish has a

decidedly Korean fl avour, with ingredients

like gochujang and kimchi, both of which

are fermented and good for you. It’s a very

healthy dish, including the kale and quinoa

and is also delicious.

INGREDIENTS

• 2 tbsp vegetable oil


• 1 onion, diced


• 1 garlic clove, minced


• 1 bunch kale, stems removed, chopped


• pinch of salt


• 170g (1 cup) quinoa, rinsed


• 480ml (2 cups) low-sodium vegetable stock


• 2 tsp gochujang


• 1 tbsp soy sauce, plus more as needed


• 1 tsp sesame oil


• 2 eggs


• 150g (¾ cup) chopped kimchi, plus
  more as needed


• 1 green onion, white and green parts,
  thinly sliced

SERVES: 4 (AS A SIDE DISH)

PREP TIME: 20 MINUTES

START TO FINISH: 40 MINUTES

1. Heat a 30cm (12in) frying pan over medium-
   high heat and add the vegetable oil. When
   the oil shimmers, add the onion and sauté for
   about 2 minutes until it begins to soft en. Add
   the garlic, kale and salt and sauté for about
   2 minutes until the kale soft ens and turns
   bright green. Add the quinoa and vegetable
   broth and bring to a simmer. Cover, turn the
   heat to low and simmer for 10 minutes. Turn
   off the heat and leave covered for another
   10 minutes until the quinoa absorbs the
   remaining liquid. Uncover and if there is
   still some liquid in the pan, cook for about
   1 minute over medium-high heat, stirring,
   until it evaporates.


2. In a small bowl, stir together the
   gochujang, soy sauce and sesame oil.
   In another small bowl, beat together the
   eggs and ¼ tsp salt.


3. Return the quinoa to medium-high heat
   and add the gochujang mixture and kimchi,
   stirring for about a minute until warmed
   through. Pour in the eggs and cook for about
   1 minute, stirring and scraping up anything
   that may be stuck on the bottom of the pan.
   The eggs should cook into small clumps.


4. Spoon the quinoa into heated bowls and
   garnish with the green onion. Serve hot.
   PER SERVING 339kcals, 10.5g protein, 13.5g fat, (7.1g
   saturates), 43.7g carbs, 4.6g fi bre, 12.5g sugar, 0.9g sodium

Serve vegetarian dinner for two using just one pan

and plenty of fresh ingredients. By Carla Snyder

One pan,

two plates

QUICK TIPS

Both sweet and spicy, gochujang is a

Korean sauce that’s made from chillies,

rice, fermented soya beans and salt.

Kimchi is a spicy condiment, normally

made up of pickled cabbage and peppers.

Both spicy and tart, it adds interest to

soups, stews, egg dishes and wraps.

SF9_P52-53 One Pan, 2 plates SHSD.indd 52 30/01/2017 10:12