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Vegetarian Recipe: Vegan Quinoa Salad
This delicious quinoa salad recipe is similar to Tabouleh, only more substantial.
4 - 6 Servings:
Quinoa Salad makes a perfect summer meal, since you can make it ahead of time, and keep in the fridge until it's time to eat. Walnuts go well with quinoa, but toasted sunflower seeds or cashews would also be good. I don't know if the Incans ever ate quinoa this way, but it works for me!
This quinoa recipe needs no accompaniment because quinoa is such a nourishing food. Quinoa is a good source of complete protein, vitamins and minerals - 25% of the daily iron and magnesium requirement, 10% for Vit E, potassium, and fiber, and something like 20 amino acids. Unlike wheat or rice, quinoa is a good source of lysine. Quinoa is gluten free, and scores far higher nutritionally than wheat in just about everything except complex carbohydrates. More quinoa info.
Ingredients:
- 1 cup quinoa
- 1 1/2 cups cold water
- 1/2 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
- Dressing:
- 2 Tblsp freshly squeezed lemon juice
- 1/4 cup olive oil
- 1/2 tsp salt
- Fresh ground pepper
- Options: Chopped scallions, minced fresh or dried ginger, dried unsweetened cranberries, Greek olives, minced jalapeno pepper, fresh mint, a pinch of cayenne, garlic powder, feta cheese
Directions
- The quinoa can be made ahead of time and refrigerated
- Soak the quinoa 1/2 hour in cold water
- Rinse very thoroughly in water several times. For each rinse, pour off most of the water and finish draining through a large fine mesh strainer
- Place in 2 qt pot with the water, salt and oil
- Bring to a boil
- Turn the heat down to very low, cover and cook for 15 minutes
- Remove from heat and allow to sit five minutes with lid on
- Fluff gently with a fork and set aside to cool. Setting the pan in a sink full of cold water cools quickly.
- Steam the carrots and green veg for 5 minutes, rinse in cold water
- Chop the tomatoes, herb and cucumber
- Blend dressing ingredients with a whisk or shake in a jar
- Gently combine veggies, walnuts, quinoa and dressing in a large bowl
- Cover and chill
Helpful Quinoa Hints:
- 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 cooking
- Quinoa is coated with saponin, which will give it a bitter taste unless you wash it very thoroughly - those tiny flaky bits in the rinse water are the saponin
- Because of it's high protein content, quinoa is a satisfying meal with a few nuts and veggies added (see recipes below)
More Grain Recipes From Savvy Veg
Tabouleh Middle Eastern salad (vegan)
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