Today I'm bringing to you a nutritious salad that is high in both protein and fiber making it a good choice for vegetarians and vegans...and it's gluten-free too. This is a wonderfully delicious salad that everyone will enjoy! š
Quinoa was an important crop for the Inca Empire. They referred to it as the āmother of all grainsā and believed it to be sacred.Ā It has been eaten for thousands of years in South America and only recently has become more popular in other areas of the world.Ā
SALAD:
1 C uncooked quinoa
2 C water
1/2 cucumber, diced
1 medium bell pepper, chopped
1 baby bok choy, chopped
1/2 C nuts and seeds (walnuts, pine nuts, pepitas, or sunflower seeds)
1/4 C dried fruit (blueberries or cranberries)
1/2 C coarsely chopped fresh herbs (use any combination of fresh parsley, cilantro, basil, dill, or mint)
1 1/2 C cooked chickpeas ( or a 15-ounce can of chickpeas)
DRESSING:
1/4 C extra-virgin olive oil
1/4 C apple cider vinegar
1 t Dijon mustard
1/2 t honey
1/2 t fine sea salt, plus more to taste
1/4 t fresh ground black pepper
Juice from 2 to 3 lemon wedges, optionalĀ
Step 1 - Cook the quinoa:
Add quinoa to a fine-mesh strainer, and rinse under cool water for 30 seconds. Shake the quinoa of any excess liquid.
Combine the rinsed quinoa and water in a medium saucepan over medium-high heat. Bring to a boil then reduce to a low simmer and cook, uncovered, until the liquid is absorbed by the quinoa, 10 to 15 minutes.
Move the saucepan off of the heat and cover for five minutes. Fluff the quinoa with a fork. Set aside to cool slightly.Ā
Step 2 - Prepare the herbs and vegetables:
While the quinoa is cooling, chop all of the herbs and vegetables.
When the quinoa has cooled to slightly warm, combine in a large bowl with the chickpeas, cucumber, bell pepper, bok choy, nuts, seeds, dried fruit, and herbs.
Mix well.
Step 3 - Make the dressing:
In a small bowl, whisk the olive oil, apple cider vinegar, mustard, honey, salt, and pepper until blended.
Pour the dressing over the salad and toss well.
Taste then adjust with additional salt and pepper as needed.
For an extra pop of flavor, spritz the juice from a few lemon wedges over the salad.
Enjoy some delicious and nutritious quinoa salad!Ā
Quinoa is gluten-free, high in protein, and one of the few plant foods that contain sufficient amounts of all nine essential amino acids.
It is also high in fiber, magnesium, B vitamins, iron, potassium, calcium, phosphorus, and vitamin E making it a great food for people with high blood pressure or diabetes. This high iron and high folate grain is perfect for pregnant women as the folateĀ reduces the chance of neural tube defects in babies.
It has anti-inflammatory, anti-viral, anti-cancer, and anti-depressant effects in animal studies due to the flavanoids Quercetin and Kaempferol that it contains. Some now call it a 'super-food' for this reason.
I enjoy it for both the taste and the health benefits. š
Remember...
Another great recipe will come next week! So keep an eye on your inbox next Thursday.
Stay safe and enjoy your journey.
Uncle Sammy
