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Here’s a recipe for a quick and easy quinoa salad. I slightly modified it from "Two Peas and Their Pod". It’s healthy, super colorful and delicious! Quinoa is a complex carbohydrate and one of the most nutritious foods - a good source of protein, fiber, phosphorus, magnesium, folate and iron. It has a low glycemic index which means it doesn't raise your blood sugar quickly. It is not technically a grain (it's a seed) so it is gluten free.  Combining the quinoa with the vegetables provides a well balanced meal (you don't even need to add meat - there is a good amount of protein in the edamame and quinoa!)
Ingredients:

1 cup uncooked quinoa **
2 cups water (you can also use low sodium broth - broth gives the quinoa a little extra flavor)
1 red pepper, thinly sliced and chopped
1 cup carrots (2 large), thinly sliced and chopped
1 cup napa or red cabbage, shredded and chopped
1 cup cucumber, diced and seeded
1 cup edamame, shelled and cooked (I used frozen but any type works)  
(you can also add fresh corn off the cob or shelled pea pods)

** Check the box of quinoa you bought to see if it’s been pre-rinsed. If not, rinse the quinoa in a colander to remove the bitter coating.

For the dressing:

3 TB low sodium soy sauce or tamari sauce
1 TB rice wine vinegar
1 TB sesame oil
2 TB scallions, thinly sliced
¼ cup fresh cilantro, finely chopped
1 TB black or white sesame seeds
1 teaspoon ginger root, grated
1/4 teaspoon red pepper flakes
Juice from one lemon

Directions:

1. Add water and quinoa to a medium sauce pan and bring to a boil.  Once boiling, turn heat down and cover and simmer for 15 minutes (or until water is absorbed). Remove from heat and fluff with a fork. Cool and set aside.

2. While quinoa is cooking, chop vegetables and combine in large bowl with the edamame.

3. In a small bowl, whisk together all ingredients for the dressing.

4. Combine vegetables with cooled quinoa and pour dressing over to combine.

5. Toss, serve and enjoy! This salad keeps well for several days in the refrigerator.

Yield: 7 1-cup servings

Nutrition Facts (per 1 cup serving)
140 calories, 5 grams fat, 1 gram saturated fat, 0 mg cholesterol, 287 mg sodium, 18 grams carbohydrates, 4 grams fiber, 3 grams sugar, 7 grams protein, 77% vitamin A, 59% vitamin C, 5% calcium, 10% iron







 


Comments

09/13/2015 10:45am

eatables have a variety for the human beings in different and variant places of the world. It is relished and enjoyed if one has the variety at his disposal. This very salad is excellent in taste and must be tried ones in life.

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06/25/2017 8:35pm

You have an interesting ingredient out on that point. I stared at the picture you hold there, I got curious because it is very colorful, like my baby brother's meal. As I read the ingredients you have in gaining it, it made me say that, that salad is very healthy and nutritious. I know some people won't appreciate this kind of meal, but people like me who enjoys healthy food still exists. I value my health so much that's why I never take risk eating unhealthy food. This is very easy to make I will definitely try this.

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07/16/2017 6:36am

This absolutely looks like summer in a bowl! I love how all the different colors of the fruits and vegetables compliment each other. It's such a colorful and beautiful food salad. I like how all of the ingredients listed here contain a lot of protein and vitamins A and C. I rarely get to eat salad nowadays because I am very busy with my work so this is definitely a craving for me. I also like how you make sure that it will be an Asian recipe because most of the ingredients you used can only be found in Asia. I hope you get to create more recipes that would inspire other people to start eating vegetables and hopefully become vegetarians.

01/09/2017 11:27am

I would set aside this recipe for summer. Remind me to try it.

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06/16/2017 8:02am

Fresh salads are good for the diet. It provides enough vitamins, minerals and protein in your body. Eating salads are a healthy way to improve your diet and engage in healthy living. This Asian Quinoa Salad is a great meal for everyone, even for the kids. Every family should serve salads, so their little kids should know how to eat healthy foods like this Asian Quinoa Salad. I hope every parent and individual should be responsible for their own health and remember to stay healthy and fit at all times.

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03/05/2017 9:39am

What a great recipe! I am glad I've found it here. You are a real nutrition expert.

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04/13/2017 6:59am

Thank you for posting the procedure on how to make this Asian Quinoa Summer Salad. I am sure my fellow readers have gathered the needed ingredients because they will make it for themselves too! I find the food very delicious and healthy. Quinoa is known to be a good source of protein. Those who want to live a healthier life should try this new summer salad in town!

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