Quinoa SaladJan 10 2011 by
Quinoa has been called one of the most nutritious foods on the planet! Why? Because it has about twice the protein of regular cereal grains, fewer carbohydrates, and even a dose of healthy fats. Plus, it’s considered a “complete” protein, which means that, like meat, eggs, and dairy, it packs all of the essential amino acids your body needs to build muscle. There are so many ways to serve quinoa – salads, pilafs, risottos, soups, and even desserts – yet so many people pass it by because they are not sure how to prepare it. If you can cook pasta, you can cook quinoa. Simply fill a large pot or saucepan with water (use 2 cups water for every cup of quinoa used), and bring it to a boil. Add quinoa, turn the heat to low, and cook until tender, about 20 minutes. Fluff with a fork and you are done. Simple, huh?!
- 3 cups quinoa, cooked
- 1 cup (8 ounces) no salt added black beans, drained and rinsed
- 1/4 cup red onion, diced
- 1/4 cup red pepper, finely diced
- 3-4 tbsp fresh parsley, finely chopped
- 1/2 cup frozen sweet corn, thawed
- 1 plum tomato, finely chopped
- 1/3 cup olive oil
- 3 tbsp red wine vinegar
- 1/2 tbsp garlic, minced
- 1 tsp dried basil
- sea salt and pepper to taste
- In a small bowl mix together olive oil, vinegar, garlic, basil and salt and pepper. Set aside.
- In a large bowl add quinoa, beans, onion, pepper, parsley, corn and tomato. Mix together until thoroughly combined.
- Add the olive oil mixture to the quinoa mixture and gently stir everything together. Serve cold and ENJOY!
Makes approximately 6 cups.
Serving size 1 cup.
Nutrients per serving: Calories: 271, Cal. from Fat: 126, Total Fat: 14.5g, Sat. Fat: 1.5g, Carbs: 30.5g, Fiber: 5.5g, Sugars: 1.5g, Protein: 7.5g, Sodium: 13mg, Chol: 0mg
Quinoa can be cooked up in large batches and stored in an airtight container in your refrigerator. It’s perfect to have on hand as a ready-to-eat side dish–like rice or pasta–that goes with just about any meal. You can also use leftover quinoa for…
Breakfast: Combine a cup of cooked quinoa with 1/2 cup milk and 1/2 cup frozen wild blueberries (another super food!). Microwave for 60 seconds. This makes a great alternative to oatmeal.
Dessert: In a blender, puree two very ripe bananas with 2 cups milk. Combine the mixture with 2 cups cooked quinoa, 1/2 cup raisins, 1 tbsp of date sugar or raw coconut crystals, and 1 tsp of cinnamon. Simmer for 10 minutes. This is a super healthy version of rice pudding.