Quinoa salad is a go-to of ours for a weekday packed lunch or a light and healthy dinner, particularly going into the warmer months. It is such a great staple and goes so well with so many different flavours.
As well as being very versatile, quinoa is an incredibly nutrient dense ingredient. It is a great plant based source of protein, contains all amino acids, is gluten free, low GI (meaning it is helpful in blood sugar regulation) a good source of fibre AND promotes gut health.
This trio of quinoa… Asian Fusion, Middle Eastern Tabouli and Mediterranean Roast Veg, demonstrates just how diverse this superfood ingredient can be, and how quick and easy it is to prepare.
We’ve also included calories per serve for each of the 3 recipes. The high nutrient : calorie ratio is what grants quinoa its superfood status!
1 cup quinoa = 3 cups cooked quinoa
To cook, place rinsed quinoa in water (ratio 1 part quinoa to 2 parts water), bring to a boil, cover, reduce heat and simmer for approx. 15 mins, until all water is absorbed. Allow to steam a further 10 minutes. Quinoa will have a sprouted appearance.
Roasted mediterranean vegetables, feta and walnut salad
1 small eggplant (150g)
1 red onion (100g)
1 courgette (90g)
1 small red capsicum (90g)
1 tbsp olive oil
1/8 tsp Himalayan salt
50 grams goat’s feta (optional)
1/4 cup walnuts
Dressing
1 tsp mustard
1 tbsp apple cider vinegar
Method
- Preheat oven to 180 degrees C.
- Chop vegetables into cubes. Toss in olive oil and salt, and roast for approx. 45 minutes or until tender, tossing occasionally. Allow to cool.
- Meanwhile, combine dressing ingredients. Stir through quinoa, then add vegetables and top with feta and walnuts.
391 calories per serve (serves 2).
Asian fusion
1 cup cooked quinoa
1 1/2 cups salad mix (shredded carrot, cabbage, cos lettuce)
1 tsp tamari
1 tsp sesame oil
1/4 cup raw cashews
30 grams soft tofu
2 tbsp sesame seeds
Dressing
1 tsp fresh grated ginger
1 tsp toasted sesame oil
1 tsp lime juice
1 tsp tamari
Method
- Combine quinoa and salad mix in a bowl.
- Place tamari, sesame oil, cashews, cubed tofu and sesame seeds in a non-stick saucepan. Gently toss over low heat for approx. 5 minutes.
- Add to salad.
- To make dressing, combine all ingredients in a small bowl, mix well. Add to salad.
412 calories per serve (serves 2).
Middle Eastern ‘Tabouli’
1 cup cooked quinoa
1 bunch parsley, chopped
1 shallot, finely chopped
1 small cucumber, chopped
1/2 punnet cherry tomatoes
30 grams hemp seeds
1/2 ripe avocado
Dressing
1/2 tbsp olive oil
1 tbsp lime juice
1 tsp harissa paste
Method
- Toss all salad ingredients (not dressing) in a bowl.
- Mix dressing separately and drizzle over salad.
407 calories per serve (serves 2).
