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Vegetable Quinoa Salad

Preparation Time: 15 minutes

Cooking Time: 10 to 20 minutes

Makes: Serves 10

Vegetable Quinoa Salad

Quinoa (pronounced keen-wa) is an ancient grain from South America that is considered a complete protein. It can be used in any recipe in which you would use rice, and can be served hot or cold. It is easy to cook.

Quinoa, well rinsed and drained 250 mL 1 cup
Cold water 500 mL 2 cups
Tomatoes, chopped 2 2
Large Sprigs Italian (flat-leaf) parsley (leaves only), chopped 2 2
English Cucumber, chopped 1/4 Cucumber 1/4 Cucumber
Chopped Red, Green, Yellow or mixed bell peppers 75 mL 1/3 cup
Vinaigrette

Extra-virgin olive oil 45 mL 3 tbsp
Freshly squeezed lemon juice 25 mL 2 tbsp
Hot pepper flakes (optional) 7 mL 1 1/2 tsp
Salt 2 ml 1/2 tsp
Freshly ground black pepper 2 mL 1/2 tsp
Dried lavender flowers (optional) 2 mL 1/2 tsp

  1. In a medium saucepan, over medium heat, bring quinoa and water to a boil. Reduce heat and boil gently for 10 to 15 minutes or until the white germ separates from the seed. Cover, remove from heat and let stand for 5 minutes. Remove lid, let cool and fluff with a fork.
  2. Meanwhile, in a large bowl, combine tomatoes, parsley, cucumber and bell peppers. Stir in cooled quinoa.
  3. Prepare the vinaigrette: In a small bowl, whisk together olive oil, lemon juice, hot pepper flakes (if using), salt, pepper and lavender (if using).
  4. Pour vinaigrette over salad and toss to coat.

Source: Recipe reprinted with permission of Dietitians of Canada from Simply Great Food, published by Robert Rose Inc, 2007 http://www.dietitians.ca/eatwell

Nutritional Information (1 Serving [when recipe serves 10]): Protein: 2.6 grams Fat: 5.1 grams Carbohydrates: 13.6 grams Calories: 108  Sodium: 123 mg

 

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Dietitians of Canada acknowledges the financial support of EatRight Ontario by the Ontario government. The views expressed do not necessarily reflect those of the Province.