Sunday, August 21, 2011

Gluten free Quinoa Salad Recipe

Another salad recipe worth sharing is a gluten-free Quinoa Salad Recipe that I borrowed from Savvy Vegetarian.  This one is easy to prepare and you are provided with the nutritional content.  Also, you will know what to get out from the main ingredient, quinoa.

The ingredients are:  quinoa, peas, carrots, pepper, tomato, cucumber, and a choice of other mix.


This makes 4 main dish servings and total preparation/cook time is 30 minutes.

Each serving (228 g) will give you the following nutritional data:
  • 411 calories
  • 37 g carbohydrate
  • 26 g fat
  • 317 mg sodium
  • 7g dietary fiber
  • 12 g protein
  • very low in Cholesterol
  • good source of Vitamin C
  • very good source of Vit A, Vit K and Manganese
  • Estimated Glycemic Load: 18.
  • Gluten Free. 
The ingredients:

  • 1 cup quinoa
  • 1 1/2 cups cold water
  • 1/4 tsp salt
  • 1 cup snow peas, shell peas, celery, or green beans
  • 1 - 2 small carrots, peeled and sliced thin
  • 1/2 green or red pepper, sliced thin
  • 1 medium ripe tomato
  • 1 medium cucumber, peeled and diced
  • 1/4 cup chopped fresh parsley, cilantro, or basil
  • 1/2 cup chopped walnuts, toasted sunflower seeds or toasted cashews 
The dressing
  • 2 Tbsp freshly squeezed lemon juice
  • 1/4 cup olive oil  
  • 1/4 tsp salt
  • Fresh ground pepper
  • Options: Pinch of cayenne, garlic powder or fresh minced garlic, minced fresh or dried ginger
How to prepare:

  1. The quinoa can be made ahead of time and refrigerated if you like
  2. Soak the quinoa 5 minutes in cold water
  3. Rinse thoroughly 2 times, pour off the water and drain through a large fine mesh strainer
  4. Place in 2 qt pot with the water and salt
  5. Cover the pot, bring to a full boil, turn the heat to low, and cook for 15 minutes
  6. Remove from heat and set aside to cool
  7. Steam the carrots and green veg for 5 minutes or until tender-crisp, drain, rinse in cold water and drain again
  8. Chop the tomatoes, herb and cucumber
  9. Blend dressing ingredients with a whisk or shake in a jar
  10. Gently combine veggies, walnuts, quinoa and dressing in a large bowl
  11. Cover and chill, or serve immediately
Cooking tips:
  1. Cook the quinoa ahead, keep in the fridge, and you can make this easy quinoa salad recipe in about 20 minutes.
  2. Quinoa may also be cooked in a rice cooker, the same as you'd cook rice, or in a pressure cooker, 6 minutes high pressure, natural pressure release.
  3. Optional Additions: Chopped scallions, dried unsweetened cranberries, raisins or apricots, Greek olives, minced jalapeno pepper, fresh mint, feta cheese, baked tofu cubes 
  4. Walnuts go well with quinoa, but toasted sunflower seeds or pumpkin seeds are also good. If you like black beans, try our tasty quinoa black bean salad. 
  5. Serve with a green power salad for a quick summer meal. 
Helpful tips about Quinoa:
  •  Quinoa has high oil content, so should be stored in the fridge or freezer to avoid becoming rancid
  • A tight fitting lid is essential for even quinoa cooking
  • Raw quinoa is coated with saponin, which will give it a bitter taste unless it has been removed in processing. Just in case, soak it for 5 minutes and rinse a couple of times. Those tiny flaky bits in the rinse water are the saponin
  • When quinoa is full cooked, little white spiral "tails" will appear with the grains. That's normal.
  • Because of its high protein content, quinoa is a satisfying meal with a few nuts and veggies added (see recipes below).
See more salad recipes from the Savvy Vegetarian website.

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