This recipe combines the crispiness of sunchokes, with the tenderness of kale, mushrooms, and quinoa. The result is a tasty salad than can be served as side dish or as entrée.
|1 cup||quinoa||180 g|
|2 cups||water||500 mL|
|6||jerusalem artichokes, peeled and cut into pieces||420 g|
|2 cups||kale, tough stems discarded||150 g|
|3 tbsp||olive oil||45 mL|
|3||shallots, finely chopped||120 g|
|10||button (white) mushrooms, quartered||140 g|
|1 tbsp||canola oil||15 mL|
|ground pepper to taste [optional]|
Before you start
If you cant'find sunchokes, replace them with small potatoes.
- Place the quinoa in a fine strainer and hold it under cold running water until the water runs clear, then drain well. Put the drained quinoa in a pot with the water and salt to taste. Bring to a boil, then reduce to a simmer. Cover and cook until the grains are translucent and the germ has spiralled out from each grain, about 15 minutes. Set aside.
- Meanwhile, put the sunchokes (or small potatoes) in another pot, cover with lightly salted water then bring to a boil. Boil until the sunchokes are tender, about 10 min. Drain the sunchokes, then slice them about ½ cm (¼ in) thick. Set aside.
- Fill a large pot with lightly salted water then bring to a boil. Add the kale and cook until just tender, about 3 min. Drain the kale and let cool slightly. Squeeze out any excess liquid then coarsely chop and set aside.
- In a large skillet, heat the olive oil over medium-low heat. Add the shallots then cook, with occasional stirring, until they are softened, about 5 min. Remove them from the skillet and set aside.
- Add the canola oil to the skillet and heat over medium-high heat. Add the sunchokes and cooked until browned on the bottom, about 3 min. Turn the sunchokes and continue cooking until starting to brown, about 2 min. Push the sunchokes to the side of the skillet, then add the mushrooms. Season with salt and pepper to taste. Sauté the mushrooms over high heat until browned, about 3 min.
- Add the quinoa, kale and shallots. Cook a few minutes until hot, then serve.
This recipe can be prepared to step 4 included one day ahead; refrigerate the components separately.
Nutrition Facts Table
per 1 Serving (310g)
% Daily Value
Servings of Canada's Food Guide1 serving of this recipe is equivalent to :
|Vegetables and Fruits :||2||servings|
|Grain Products :||1 ¾||servings|
|Milk and Alternatives :||0||serving|
|Meat and Alternatives :||0||serving|
ClaimsThis recipe is :
- Free :
- Added Sugar, Cholesterol, Trans Fat
- Low :
- Saturated Fat, Sodium
- Source of :
- Calcium, Selenium
- Good source of :
- Fibre, Folacin, Niacin, Pantothenic Acid, Phosphorus, Vitamin B1, Vitamin B2, Vitamin B6, Vitamin C, Vitamin E, Zinc
- Excellent source of :
- Copper, Iron, Magnesium, Manganese, Potassium, Vitamin A, Vitamin K
- Diet-related health claims :
- Artery-healthy, Heart-healthy