Quinoa Salad by Kim Anderson New Cumberland PA
Nutritional Info
- Servings Per Recipe: 10
- Amount Per Serving
- Calories: 226.2
- Total Fat: 12.2 g
- Cholesterol: 0.0 mg
- Sodium: 45.5 mg
- Total Carbs: 23.3 g
- Dietary Fiber: 6.2 g
- Protein: 7.3 g
View full nutritional breakdown of Quinoa Salad by Kim Anderson New Cumberland PA calories by ingredient
Introduction
This is a tasty gluten-free salad that can be a meal in itself. It can also be used as a side dish. For lunch, I like to stuff it with lettuce and tomato in a high fiber whole wheat burrito wrap. Because it has a bean, seed and a grain, it is a complete protein and great substitute for meat! This is a tasty gluten-free salad that can be a meal in itself. It can also be used as a side dish. For lunch, I like to stuff it with lettuce and tomato in a high fiber whole wheat burrito wrap. Because it has a bean, seed and a grain, it is a complete protein and great substitute for meat!Number of Servings: 10
Ingredients
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2 ears of corn in the husk
1 cup quinoa (I used 1/2 each red and white)
2 T olive oil
2 cloves garlic minced
1 cup chopped celery about 2-3 stalks
1/4 sweet onion chopped fine
1/2 bunch cilantro leaves chopped
1 cup chopped Spinach or Swiss chard
1 red pepper chopped
2 cans beans rinsed (Pink, Black, Pinto, or Cannellini)
1/4 cup Hemp Hearts seeds (optional)
4 T chia seeds
3 T flax seed meal
Tips
I prefer quinoa cooked just until the germ pops out of the grain which is less time then package instruction.
You can use any canned beans (except baked) in this recipe, I prefer Goya pink beans, but I have used all others.
You substitute any parsley with cilantro. I love fresh herbs and use what I have, but dried herbs can be substituted, just use 1/3 the amount.
Seed is an important ingredient, use 1/4-1/2 cup of a seed to make complete protein.
If you do not have hemp, flax, or chia seeds-you might want to invest in them!
The assemble phase is most fun and creative. Taste often and add what you like in regards to seasonings.
Directions
Step 1-Microwave 2 cobs or corn in husk on high about 6 minutes; after it cools remove husk, wash off silk and remove kernel from the cobb. This can be done day before-just refrigerate the corn in the husk until ready for use.
Step 2-Prepare chopped vegetables and measure seeds
Step 3-Cook Quinoa
Combine oil, quinoa and garlic in sauce pan and heat on medium stirring often for 5-8 minutes. Add 2 cups water or vegetable broth bring to boil, lower heat, cover and simmer about 15 minutes.
Remove from heat before all water is absorbed and add 2 T oil and stir well. Cool uncovered 10 minutes and the remaining water will get absorbed.
Step 4- Assemble
Add chopped vegetables, seeds, and balsamic vinegar to taste.
Instead of adding more oil, to keep it moist and add flavor, I sometimes add pickle or Greek olive juice.
Season with spices such as red pepper flakes, salad topper seasoning, or herbs.
Serving Size: Makes 10 1 cup servings
Number of Servings: 10
Recipe submitted by SparkPeople user KIMANDE.
Step 2-Prepare chopped vegetables and measure seeds
Step 3-Cook Quinoa
Combine oil, quinoa and garlic in sauce pan and heat on medium stirring often for 5-8 minutes. Add 2 cups water or vegetable broth bring to boil, lower heat, cover and simmer about 15 minutes.
Remove from heat before all water is absorbed and add 2 T oil and stir well. Cool uncovered 10 minutes and the remaining water will get absorbed.
Step 4- Assemble
Add chopped vegetables, seeds, and balsamic vinegar to taste.
Instead of adding more oil, to keep it moist and add flavor, I sometimes add pickle or Greek olive juice.
Season with spices such as red pepper flakes, salad topper seasoning, or herbs.
Serving Size: Makes 10 1 cup servings
Number of Servings: 10
Recipe submitted by SparkPeople user KIMANDE.