Red Quinoa Salad

Quinoa, pronounced keen-wa, comes from South America and was a staple food for the Incas. Although most consider it a whole grain, it is actually classified as a pseudocereal or seed. As a great source of fiber and protein, iron and other elements, one 3-½ ounce serving of uncooked quinoa contains 350 calories, 14 grams of protein, 7 grams dietary fiber, and 6 grams of fat (15% of the serving). This is a super food in that it really packs a nutritional punch.

Quinoa needs to be rinsed before cooking. Place it in a bowl and cover with water. Let it sit for a short while then drain through a sieve. Rinse it in the sieve and then proceed with cooking. It can be cooked in a rice cooker or on the stove top. Like rice, quinoa is cooked in 2 parts water to 1 part quinoa. On the stove top, bring the quinoa and water to a boil, reduce heat, cover, and cook until all the water is absorbed, 10-15 minutes. It should have a slightly crunchy texture.

Red Quinoa Salad

serves:  4               prep and cook time:  25 minutes

2 cups water
1 cup red quinoa
1 cup mixed roasted vegetables (leftovers work great), such as asparagus, peppers, red onion,
sweet potato, or other
2 ounces crumbled goat cheese, or small cubes of other cheese (optional)
Extra virgin olive oil
Salt and pepper to taste
Fresh basil, chopped, optional

Cook the quinoa. While the quinoa is cooking, chop your roasted vegetables into ½ inch pieces and set aside. Drain the cooked quinoa and add to a bowl. Let cool.

Mix in the roasted vegetables and optional goat cheese and stir thoroughly. Add a splash of olive oil, optional basil, and season to taste with salt and pepper. Adjust the seasonings as needed.

As an alternative to olive oil, a light vinaigrette may be used to moisten the salad.  Calories for 1/3 cup is approximately 350 calories and offers almost 10 g protein, over 4 g fiber, and a healthy dose of iron.

Simple Meal Suggestion:                                       

Red Quinoa Salad

Tossed green salad with avocado, tomato
and a light vinaigrette

Grilled chicken thigh (skin not eaten)

Approximately 600 calories for the entire meal
- Kim Fielding