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.
Preparation Time: 15 minutes
Cooking Time: 10 to 20 minutes
Serves: 10 servings
Ingredients
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Quinoa, well rinsed and drained |
1 cup (250 mL)
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Cold water |
2 cups (500 mL)
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Tomatoes, chopped |
2
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Large sprigs Italian (flat-leaf) parsley (leaves only), chopped 2 |
2
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English Cucumber, chopped |
1/4 cucumber
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Chopped Red, Green, Yellow or mixed bell peppers |
1/3 cup (75 mL)
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Vinaigrette |
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Extra-virgin olive oil |
3 Tbsp (45 mL)
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Freshly squeezed lemon juice |
2 Tbsp (30 mL)
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Hot pepper flakes (optional) |
1 1/2 tsp (7 mL)
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Salt |
1/2 tsp (2 mL)
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Freshly ground black pepper |
1/2 tsp (2 mL)
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Dried lavender flowers (optional) |
1/2 tsp (2 mL)
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Directions
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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.
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Meanwhile, in a large bowl, combine tomatoes, parsley, cucumber and bell peppers. Stir in cooled quinoa.
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Prepare the vinaigrette: In a small bowl, whisk together olive oil, lemon juice, hot pepper flakes (if using), salt, pepper and lavender (if using).
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Pour vinaigrette over salad and toss to coat.
Source: Recipe reprinted with permission of Dietitians of Canada from Simply Great Food
Nutrition Information per serving:
Calories: 112 kcal
Protein: 3 g
Fat: 5 g
Carbohydrate: 14 g
Fibre: 2 g
Sodium: 100 mg
Calcium: 15 mg
Iron: 1 mg