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!)
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
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