Wednesday, March 20, 2013

Quinoa Salad


If you haven't tried quinoa (pronounced  keen-wah) yet, here is a recipe I think you will like.  I made it for lunch today, but it would also be a good side dish with grilled fish or meat. I had to dig out the snow from the basement window well covers to get to this beautiful fresh parsley that has been growing there all winter. It was worth it!
Quinoa is a gluten-free seed from the Andean region of South America. It is an excellent source of protein, contains all 9 essential amino acids, and is also a good source of dietary fiber, B vitamins, magnesium and iron.
This recipes calls for 2 cups of cooked quinoa. For each cup of dried quinoa add 2 cups of water and bring to a boil, simmer for 12-15 minutes until spiral-like threads form around each seed. Some brands of quinoa need to be rinsed before cooking, check the label. 1 cup of dried quinoa will yield about 3 cups of cooked quinoa. Make extra and store in the fridge to make quick salads and side dishes during the week. You can even add fruit,nuts and cinnamon and have it for breakfast.
I ate 2 serving of this salad for lunch and it was very filling.
(Although this recipe has a high fat content, the fats are the healthier monounsaturated kind)

Quinoa Salad

Servings: 4

Nutritional info per serving : 
Calories: 219 • Fat: 9g • Carbs: 27g • Protein: 8gFiber: 6g

Ingredients:  
  • 2 cups cooked quinoa
  • 1 cup sliced snap peas
  • 1/4 diced yellow pepper
  • 2 diced scallions
  • 1/2 avocado diced
  • 1 cup chopped parsley
  • 1/4 cup fat free feta cheese 
Dressing:
  • 1 tablespoon fresh squeezed lime juice
  • 1 tablespoon extra virgin olive oil
  • 1 tablespoon white wine vinegar 
  • 1 teaspoon agave or honey
  • salt/pepper to taste   
Method: 
1. In large bowl whisk  dressing ingredients.
2. Add remaining ingredients and toss to coat with dressing.

Eat immediately. Stores well, good to bring to work for lunch. 

To print recipe card click here.
 
 

1 comment:

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