This healthy and quick lunch makes a great partner for any fish, meat or veggie alternative and is packed full of flavour and protein. It keeps well in the fridge making lunches more exciting and tastier than sandwiches or crackers.

Serves 4.

400ml reduced salt chicken or vegetable stock

180g quinoa

50g pine nuts

Low calorie cooking spray

1 large onion, chopped

small bunch fresh parsley, chopped

Black pepper

Method

Put the stock and quinoa into a medium sized saucepan and bring to the boil.

Reduce the heat to simmer, then cover and cook until the liquid is absorbed and the quinoa is tender, this will take about 15 minutes.

Meanwhile, toast the pine nuts in a large dry frying pan over a medium heat, stirring frequently, until golden brown and fragrant, take care not to let them burn.

Remove the pine nuts from the pan and set aside.

Spray the same pan with low calorie cooking spray and add the chopped onions and cook until they are softened and beginning to brown, this will take about 5 minutes.

When the quinoa is done, fluff up with a fork and transfer to a large serving bowl, stir in the pine nuts, onions, parsley, and black pepper and serve.