Quinoa Blueberry Succotash

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Prep time: 25 mins
Cook time: 15 mins
Calories: 458

This colorful adaptation of traditional Southern succotash makes a fresh and exciting lunch. Blueberries add a hint of seasonal sweetness, while Tahini Dressing delivers a creamy finish. Find frozen or canned lima beans in most supermarkets; frozen shelled edamame makes a good substitute.

MAKES 5 SERVINGS.

Ingredients:

4 teaspoons canola oil or grapeseed oil, divided
1 cup uncooked quinoa
2 pinches + ¼ teaspoon salt, divided
1 small red onion, chopped
2 ears corn, kernels cut off, or 2 cups frozen corn (thawed)
2 cups lima beans or shelled edamame (thawed if frozen)
1 medium zucchini, chopped
1 red bell pepper, chopped
1 cup blueberries
1 cup roughly chopped parsley

Tahini Dressing

1/4 cup tahini
3 tablespoons extra virgin olive oil
Juice of 1/2 lemon
1/2 teaspoon chili powder
1/4 teaspoon salt or to taste

Quinoa Blueberry Succotash

Mathew Kadey

Directions:

1. Heat 2 teaspoons oil in a saucepan over medium-high heat. Add quinoa and heat until grains smell toasty, about 3 minutes, stirring often. Add 2 cups water and 2 pinches of salt to pan. Bring to boil, reduce heat to medium-low and simmer covered until quinoa is tender and water is absorbed, about 12 minutes. Remove from heat and let pan stand covered 5 minutes. Fluff quinoa with a fork.

2. Heat 2 teaspoons oil in a large skillet over medium heat. Add onion and heat 2 minutes. Add corn, lima beans, zucchini and bell pepper; heat 2 minutes. Stir in 1/4 teaspoon salt.

3. Place cooked quinoa in a large bowl and stir in sautéed vegetables, blueberries and parsley.

4. To make Tahini Dressing, whisk together tahini, olive oil, lemon juice, chili powder and salt in a small bowl. Whisk in 2 tablespoons warm water until smooth.

5. Add Tahini Dressing into salad and stir together.

6. Divide salad into 5 equal portions and place in sealed containers. Keep chilled up to 5 days.

Each serving (with dressing) contains 458 calories, 21g total fat, 3g saturated fat, 0g trans fat, 0mg cholesterol, 564mg sodium, 58g carbohydrate, 11g fiber, 8g sugars, 14g protein, 25Est GL.
Each tablespoon of dressing contains 89 calories, 9g total fat, 2g saturated fat, 0g trans fat, 0mg cholesterol, 80mg sodium, 2g carbohydrate, 1g fiber, 0g sugars, 1g protein, 0Est GL.

Contributing chef Matthew Kadey, RD is a registered dietitian and food writer. He is author of The Muffin Tin Chef (Ulysses Press), The No-Cook, No-Bake Cookbook (Ulysses Press) and Rocket Fuel: Power-Packed Food for Sports and Adventure (VeloPress).

1 serving contains 458 calories, 21g total fat, 3g saturated fat, 0g trans fat, 0mg cholesterol, 564mg sodium, 58g carbohydrates, 11g fiber, 8g sugars, 14g protein.