Friday, June 14, 2013

Here is a easy salad that will give you fiber, protein and anti-oxidants and still fill you up:

Garden Quinoa Salad
by Patricia Nieh Portola Valley, Ca.

Start to Finish: 30 min.
Makes 4 servings

1 1/2 c. quinoa, rinsed and drained
3 c. water
1 lb fresh asparagus, cut into 2-inch pieces
1/2 lb. fresh sugar snap peas
1/2 lb. fresh green beans, trimmed
2 T. olive oil
2 T lemon juice
2 T. minced fresh parsley
1 t grated lemon peel
3/4 t. salt
1 c. cherry tomatoes, halved
3 T. sunflower seeds

1. In a large sauce pan, cook and stir quinoa over medium-high heat 3-5 minutes or until toasted.  Add water; bring to a boil.  Reduce heat; simmer, covered, 12-15 minutes or until the water is absorbed.  Transfer to a large bowl.

2. Meanwhile, in a large saucepan, bring 4 c water to a boil.  Add asparagus ad snap peas; cook, uncovered, 2-4 minutes or just until crisp-tender.  Remove vegetables and drop into ice water to shock and stop the cooking.  Repeat with the green beans cooking for 3-4 minutes.  Drain vegetables and pat dry.

3. In a small bowl, whisk oil, lemon juice, parsley, lemon zest and salt.  Add tomatoes ad blanched vegetables to quinoa; drizzle with dressing and toss to combine.  Top with sunflower seeds. 

per serving; 417 cal., 15 g fat, 58 g carb., 9 g. fiber, 16 g pro.

You can use a variety of veggies for this dish.  Quinoa is a great source of protein and fiber as well a micro nutrients.

No comments:

Post a Comment