Quinoa with Raisins and Carmelized Onions

Quinoa (keen-wah) is a high-protein, small round grain that adds both nutty flavor and variety to the grains category on the food pyramid. This recipe is a low-cholesterol favorite for onion lovers, with lots of iron, fiber and folate. 


  • 2 tablespoons olive oil or canola oil
  • 3 large (about 2 pounds) sweet white onions, halved and thinly sliced
  • 1/2 teaspoon light or dark brown sugar
  • 1-1/2 cups uncooked quinoa or couscous
  • 3 cups broth, beer or water or a combination
  • 1 cup Sun-Maid Golden Raisins
  • 1/2 teaspoon dried tarragon leaves
  • salt and pepper to taste
  • Directions:

    HEAT oil in a large, heavy skillet over medium-low heat.
    ADD onions and brown sugar.
    COOK uncovered, stirring occasionally, until onions are very soft, 25 to 35 minutes.  
    SPRINKLE quinoa over onions and cook over medium-high heat until quinoa begins to toast and pop.
    POUR liquid over; stir, and cook over low heat for 15 minutes or until liquids are absorbed.
    ADD raisins and tarragon after 10 minutes. Before serving, add salt and pepper to taste.  

    Makes 6 to 8 servings.

    Nutrients per Serving: Calories 352; Protein 8g; Fat 7.3g (Sat. Fat 0.9g); Carbohydrate 65g; Dietary Fiber 6.2g; Cholesterol 1mg; Sodium 500mg

    Daily Values:     Vitamin C 16%      Dietary Fiber 25%     Iron 27%       Folate  38%