1. Bring water to boil in a medium saucepan over high heat. Add quinoa and return to a boil. Reduce heat and simmer, covered tightly, 10 min. or until liquid is absorbed. Drain in a fine-mesh sieve and run under cold water to cool quickly, shaking off excess liquid.
2. Meanwhile, heat a medium nonstick skillet over medium-high heat. Add nuts and cook 2-3 min. or until lightly browned, stirring frequently. Remove from skillet and set aside.
3. Heat 1 tsp. (5 mL) canola oil in the skillet, tilting to coat bottom lightly. Add onions and cook 8 min. or until richly browned, stirring frequently. Remove from heat and set aside on a dinner plate in a thin layer to cool quickly, about 4 min.
4. Combine remaining ingredients in a medium bowl. Add quinoa, onions, and nuts, tossing gently, yet thoroughly, until well blended.
Serving size: 3/4 c. (175 mL)
Fresh Tip: Quinoa is an excellent vegetarian source of protein. It is gluten-free and a good source of fiber and minerals as well. If not available, quinoa may be substituted with brown rice.
Recipes courtesy of "The Heart-Smart Diabetes Kitchen: Fresh, Fast Flavorful Recipes Made with Canola Oil" from the American Diabetes Association and CanolaInfo, copyright 2009. Photo by Taran Z.@2009 from "The Heart-Smart Diabetes Kitchen."