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Quinoa Vegetable Salad

Quinoa Vegetable Salad


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Notes

* The author uses a low-sodium, gluten-free soy sauce called San-J Tamari Lite.

Ingredients

  • 1/4 Cup plus 1 tablespoon olive oil, divided for use
  • 1/3 Cup diced red onion
  • 1 Cup pre-rinsed quinoa
  • 2 Tablespoons finely grated ginger, divided for use
  • 1 red bell pepper, seeded, deveined, and diced
  • 1 Pound fresh snap peas, trimmed and cut diagonally into 1/2-inch pieces
  • 1 1/2 Cup quartered button mushrooms
  • 1/4 Cup cilantro leaves
  • 1 Tablespoon low-sodium soy sauce*
  • 1 Tablespoon honey
  • 1 Tablespoon sesame oil
  • 1 Tablespoon lime juice
  • 1 Teaspoon black pepper

Directions

Heat 1 tablespoon of olive oil in a medium sauce pan over medium-high heat. Add the onion and cook until tender, about 3 minutes. Add the quinoa and cook, stirring, until lightly toasted, about 1 minute. Add 1 ½ - 2 cups water and 1 tablespoon of the ginger and bring to a boil. Cover the pan, reduce heat, and simmer for 15 minutes or until all of the liquid has been absorbed. Let cool completely.

Put the quinoa in a serving bowl and add the bell pepper, peas, mushrooms, and cilantro leaves. Whisk together the remaining ¼ cup olive oil with the remaining tablespoon ginger, soy sauce, honey, sesame oil, lime juice, and black pepper. Pour the dressing over the vegetables and quinoa, stir to coat, and serve.

Nutritional Facts

Servings6

Calories Per Serving285

Folate equivalent (total)100µg25%

Riboflavin (B2)0.3mg14.7%


Quinoa Vegetable Salad with Lemon-Basil Dressing

This healthy lemony quinoa salad is such a great recipe for take-along lunches and meal prep. The quinoa and garbanzo beans provide a hearty, satisfying protein punch, and the lemon-basil dressing is simple, light, and fresh.

I love finding new ways to enjoy quinoa. (It's such a versatile, nutrient-packed food, and simple to cook.) Plus this is a great recipe to make ahead of time as we find the flavors only intensify as it chills.


What Makes this Summer Vegetable Quinoa Salad so special?

I have a secret tip for you today&hellip

Have you ever tried cooking your quinoa in bone broth?! Talk about some extra nutrients and flavor!!

If you have been keeping up with the site, you probably already know that I tore my ACL recently and had to have surgery.

But did you know that bone broth is an incredible source of nutrients and minerals that can aid in healing?

Yup!! This Summer Vegetable Quinoa Salad is not just healthy due to the number of veggies it has, but it is EXTRA awesome thanks to the chicken-flavored bone broth the quinoa gets cooked in.

Nutrients &ndash check! Immune System Boost &ndash check! Improving joint health &ndash check!!


27 Simple Meal Ideas For Anyone Trying To Eat More Veggies This Year

Remember the days when the only thing standing between you and dessert was a side of steamed mixed-veggie medley? Good news: Eating more vegetables has never tasted so good — or been so easy.

Here's a collection of recipes — including breakfasts, lunches, dinners, and desserts — to get you on your way to total plant-based domination.


It's hard to beat the fresh flavor and dense nutrition of a leafy green salad piled high with your favorite fruits and vegetables and a fantastic dressing. But there's hundreds of other ways to create delicious, beautiful salads.

Today I have one more recipe you can add to your salad repertoire. It's hearty, fun, colorful and versatile. You can chop and change the vegetables, spices and herbs in almost any combination each time or stick to your favorites. You can switch the quinoa for another gluten free grain of choice like millet or brown rice, or leave it out entirely if you're sensitive to grains or healing, and instead use raw cauliflower processed in a food processor until it resembles rice.

This salad is wonderful alone or served on top of baby spinach, romaine, butter leaf lettuce or mache.

Quinoa Vegetable Salad

  • 2 cups dry quinoa
  • 3 tomatoes, chopped
  • 1 yellow bell pepper, chopped
  • 1 red bell pepper, chopped
  • 1 orange bell pepper, chopped
  • 1 medium cucumber, chopped
  • 1/4 jalapeño, finely chopped (or more as desired)
  • 3 cloves garlic, minced
  • 1 tsp fresh thyme
  • juice of 1 lemon
  • 1 tsp lemon zest
  • 1 tsp ground cumin
  • sea salt and pepper to taste
  1. Cook the quinoa according to the instructions on the package. Set aside to cool.
  2. Once cool, chop the other ingredients and toss with the cooled quinoa. Taste and adjust seasonings and flavor as desired.
  3. If you prefer a warm salad you can stir the raw vegetables and other ingredients through the quinoa when it is just cooked and eat it right away.

This item posted: 21-Feb-2016

Anthony William, Inc. - Disclaimer for Medical Medium Blog


Quinoa-Vegetable Salad

Quinoa (pronounced keen-wa) is a natural whole grain containing high quality protein and iron. It is available in health food stores and some supermarkets. If you can't find it, substitute 6 ounces of couscous or bulgar wheat follow label directions for cooking. Take this to the next pot luck supper you attend. It will be a welcome change from the usual pasta.

Ingredients

Instructions

1. Rinse grain in medium strainer drain. Place in 2-qt. saucepan with chicken broth or water and bring to a boil. Reduce heat and simmer, covered, for 10-15 minutes, or until water or broth is absorbed.

2. Transfer grain to large bowl.

3. Add tomatoes, cucumber, celery, parsley, mint, carrots, scallions, and garlic.

4. Sprinkle lemon juice, olive oil, and salt over salad. Mix to combine flavors.

5. Chill 1 hour before serving.

Nutrition Details

Calories 127 , Fat 3g , Cholesterol 10mg , Sodium 121mg , Saturated Fat 0g , Protein - , Fiber 4g , Carbohydrates 21g


In a medium saucepan, bring the vegetable broth (or water, if you prefer) to a boil. Salt the water to taste if using water.

Add the rinsed or un-rinsed quinoa (see below after the directions), stir, and bring back to a boil.

Reduce the heat to low and simmer, covered, for 15 to 20 minutes or until the quinoa absorbs all the liquid.

Remove from heat and set aside for 10 minutes, still covered, to allow the quinoa to fully absorb any liquid and become fluffy.


  • 3 medium beets, trimmed, peeled, and cut into thin wedges
  • Cooking spray
  • 1 small zucchini, trimmed and cut into 1-inch pieces
  • 1 cup small fresh cremini or button mushrooms, halved
  • ¼ teaspoon salt plus 1/8 teaspoon, divided
  • ¼ teaspoon ground pepper
  • 2 cups water
  • 1 cup quinoa or red quinoa, rinsed and drained
  • ¼ cup white-wine vinegar
  • 2 tablespoons olive oil
  • 1 tablespoon chopped fresh Italian parsley
  • 1 teaspoon chopped fresh rosemary
  • 1 teaspoon chopped fresh oregano
  • 1 teaspoon Dijon mustard
  • 1 clove garlic, minced
  • 1 ounce semisoft goat cheese or reduced-fat feta cheese, crumbled

Preheat oven to 400 degrees F. Lightly coat a shallow baking dish with cooking spray. Add beet wedges to the dish. Coat lightly with cooking spray. Cover and roast for 25 minutes. Uncover and add zucchini and mushrooms. Lightly coat with cooking spray and sprinkle with 1/4 teaspoon of the salt and the pepper. Cover and roast for 10 to 15 minutes more or until vegetables are just tender. Place baking dish on a wire rack to cool.

Meanwhile, combine water, quinoa, and the remaining 1/8 teaspoon salt in a medium saucepan. Bring to boiling reduce heat. Simmer, covered, for 15 minutes or until quinoa is tender. Drain if necessary. Cool completely.

Combine vinegar, olive oil, parsley, rosemary, oregano, mustard, and garlic in a screw-top jar. Cover and shake well. Add vinaigrette to cooled vegetable mixture and toss to coat. Divide quinoa among four serving plates. Top with vegetable mixture and goat cheese (or feta).


Peruvian Quinoa and Vegetable Salad

Editor's Note: Looking for a light and tasty meal during the hot summer months? Peruvian Quinoa and Vegetable Salad is the perfect dish. It is healthy and light with incredibly nutritional ingredients that will pump you up in no time. Quinoa is a fairly new grain and has become all of the rage. You can see it used on menus all across America. You can also enjoy stir-fried vegetables including onions, roasted bell peppers, scallions and more. This salad can be a meal unto itself for lunch or dinner. It is nice and light for a hot summer night.

Quinoa is a nutritious, quick-cooking grain that wasn&rsquot even on our radar when Moosewood opened forty years ago. Today, though, we&rsquore cooking with it as much as we can, finding more ways to use it all the time. This is a substantial salad, a complete and nutritious one-dish meal. Shiny black beans, golden corn, red tomatoes, and green flecks of cilantro make it colorful. It&rsquos always a Moosewood customer favorite when we serve it as part of a &ldquosalad du jour,&rdquo and it makes a great light dinner for a warm summer night.

Occasion Family Get-together

Recipe Course Main Course

Dietary Consideration Egg-free, Halal, Kosher, Lactose-free, Peanut Free, Soy Free, Tree Nut Free, Vegan, Vegetarian

Type of Dish Main Course Salad, Salad

Ingredients

  • 1 cup quinoa
  • 1 teaspoon oil
  • 1/4 teaspoon salt
  • 1 1/2 cups boiling water
  • 1/4 cup vegetable oil
  • 3 tablespoons fresh lime or lemon juice
  • 1/4 teaspoon salt
  • 1 tablespoon vegetable oil
  • 1/2 cup finely chopped onions
  • 2 garlic cloves, minced or pressed
  • 1 cup seeded and diced red, yellow, or orange bell peppers
  • 1 cup diced zucchini
  • 1/4 teaspoon salt
  • 1 cup frozen or fresh corn kernels
  • 2 teaspoons ground coriander seeds
  • 2 teaspoons ground cumin seeds
  • 1/2 teaspoon red pepper flakes (optional)
  • 1 cup finely chopped fresh tomatoes
  • one 15-ounce can black beans , rinsed and drained (about 1 1/2, cups)
  • 1/3 cup chopped fresh cilantro

Instructions

If your quinoa isn’t prerinsed, rinse and drain it well in a sieve-this removes any bitter residue from the grains. Warm the oil in a saucepan on high heat, add the drained quinoa, sprinkle with the salt, and stir for a minute. Add the boiling water and bring back to a boil. Reduce the heat to low and cook, covered, for about 15 minutes, or until the water has been absorbed. Remove from the heat and let sit, covered, until the grains are tender, about 5 minutes.

While the quinoa is cooking, make the dressing and prep the vegetables. When the quinoa is done, toss it with about half of the dressing and put it in the refrigerator to cool. It will cool more quickly if you spread it out. Reserve the rest of the dressing.

To cook the vegetables: Warm the oil in a large skillet. Add the onions and cook on high heat for about 2 minutes, stirring constantly. Add the garlic, bell peppers, zucchini, and salt and saute for about 4 minutes. Add the corn, coriander, cumin, and red pepper flakes, if using, and stir well, and cook until the vegetables are tender, about 3 minutes.

Stir the cooked vegetables into the quinoa. Toss with the remaining dressing and the tomatoes, beans, and cilantro. Add more salt and lime juice to taste. Serve at room temperature or chilled.

In place of the onions, use 1/4 cup finely chopped scallions (stir into the vegetables with the fresh tomatoes) or 1/4 cup finely diced red onions (toss with the hot quinoa if you want to eliminate the raw “bite” they can have).

Substitute finely chopped parsley for the cilantro. During cooler days when you welcome warmth from your oven, use this “salad” as stuffing for roasted bell pepper halves. Serve topped with melted cheese and Smooth Hot Sauce. If you make the salad intending to stuff peppers, it’s nice to substitute diced carrots for the diced bell peppers.

This salad is delicious served with Simple Smooth Guacamole and cheddar or Monterey Jack cheese.



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