1 small sweet potato
3 tbsp walnut or olive oil 45 mL
1 cup pomegranate juice 250 mL
2 cups California walnut pieces, toasted 500 mL
2 cups quinoa, cooked and cooled 500 mL
1 shallot, minced
2 cups parsley, finely chopped 500 mL
1/3 cup mint, chopped 75 mL
1 tbsp soy sauce 15 mL
salt and pepper
Preheat oven to 400°F (200°C).
Cut sweet potato into 1/2-inch (1 cm) cubes and toss with 1 tbsp (15 mL) of walnut or olive oil.
Spread evenly onto a parchment lined baking sheet and bake in the centre rack for 20 minutes until light golden brown. Let cool.
In a medium sized frying pan over high heat, combine pomegranate juice and allspice and bring to a boil. Simmer and reduce to 1/4 cup (50 mL) until lightly syrupy. Let cool.
In a large bowl, mix walnuts, quinoa, shallot, parsley, mint and soy sauce; add sweet potato and pomegranate juice. Season to taste with salt and pepper.
Makes 4-6 servings.
PER SERVING (1/6 recipe): about 439 cal, 10 g pro, 33 g fat (3 g sat. fat), 31 g carb, 6 g fibre, 382 mg sodium. %RDI: 9% calcium, 28% iron, 25% vit A, 47% vit C.
Tip: Quinoa can be replaced with brown rice, cracked wheat or couscous.
– Baking: Preheat oven to 350°F (180°C). Arrange walnuts on a cookie sheet in a single layer. Bake 8 to 10 minutes, checking frequently.
– Stovetop: Cook walnuts in a skillet at medium-high heat for 3 to 5 minutes, stirring frequently.
Recipe courtesy of the California Walnut Commission. For more recipe ideas and information about the health benefits of walnuts, visit www.walnutinfo.com.
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