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m·o·m / NutriMirror Staffmember since July 2008

howdy
Encinitas, CA

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Featured Recipes

February 12, 2009, 5:12 pm
updated Nov 21, 2013, 3:34 pm

Quinoa salad

Here is the recipe for Quinoa salad. It's essentially the same as the brown rice salad from the other day.

The only changes we made are the quinoa and an additional red pepper.

We think this salad is just as yummy as the first one; give it a try and let us know if you like one grain more than the other.

Ingredients

  • Quinoa, 1 cup ( grams)
  • Peas cooked, 1/2 cup (82 grams)
  • Sunflower seeds, raw no salt 1/2 cup (66 grams)
  • Anaheim pepper, 1 pepper chopped (38 grams)
  • Red pepper, 1 pepper chopped (66 grams)
  • Green onions, 1 bunch chopped (66 grams)
  • Hothouse cucumber, 1/2 cucumber chopped (180 grams)
  • Cherry tomatoes, 10 each sliced in half(92 grams)
  • •Dressing

  • Olive oil, 2 TB (24 grams)
  • Red wine vinegar, 1 TB (16 grams)
  • Salt, 1/2 tsp
  • Freshly ground pepper, 1/8 tsp
  • Parmesan cheese, 2 TB (2 grams)

Preparation

Place quinoa in a 1 1/2 quart saucepan and bring to a boil. Reduce heat and simmer until water is absorbed 10 to 15 min or prepare according to package directions. It’s very important that quinoa be rinsed thoroughly before cooking to remove the naturally occurring, bitter tasting saponins*.

Toast the sunflower seeds in a dry frying pan.

Combine all dressing ingredients (if sodium is an issue, leave out the salt. The parmesan will add a lot of flavor).

Toss dressing with cooked quinoa (we didn’t use all of the dressing).

Add vegetables to the quinoa and dressing, taste for seasonings. Let stand at least 30 minutes before serving. Enjoy!

*Saponins are harmless, soap-like substances that naturally occur on the outside of the quinoa grains; they are very bitter.

Nutrition Facts for Quinoa Salad

Quinoa Salad
(m.o.m)
Serving Size 1 cup (6.21 oz.)
Calories 241
% DV*
 
  18%
Total Fat  12 g
  7%
  Saturated Fat  1.5 g
  Trans Fat  0 g
  0%
Cholesterol  0 mg
  8%
Sodium  192 mg
  9%
Total Carbohydrate  28 g
  20%
  Dietary Fiber  5 g
  Sugars  3 g
Protein  8 g
  3%
Vitamin A  45 µg
  57%
Vitamin C  34 mg
  6%
Calcium  60 mg
  22%
Iron  4 mg

*Daily value percentages are based on a typical 2000-calorie diet. Numbers for individual users may differ due to varying recommendations based upon specific nutritional needs. Note that NutriMirror bases nutrition facts for recipes on total values for all ingredients within a recipe. Actual nutritional values for recipes may be different than shown due to changes brought about by the processes of preparation and cooking.




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