Here is another simple, healthy, and delicious quinoa recipe. If you look through some of my recipes you will notice that I use quinoa quite a bit. Quinoa is a gluten-free whole grain, actually it is technically a seed, that is quick cooking (10-15 minutes) and extremely versatile. Both are great reasons for why I use it in so many recipes. Quinoa is also high in protein, containing all essential amino acids, fiber, antioxidants, vitamins, and minerals. Check out my blog on Lemon & Herb Quinoa to learn more about quinoa and it’s amazing health properties.
The colorful and nourishing veggies in this dish combine to add texture, flavor, and nutrition. Pairing kidney beans, a plant-based iron source, with bell peppers, rich in vitamin C, actually boosts the body’s absorption of the iron in the beans. This is because plant-based sources of iron are not absorbed by the body as well as animal-based sources of iron. However, vitamin C helps the body absorb more plant-based iron. When plant-based iron and vitamin C are eaten together the body’s absorption of iron can be increased by up to six times.
Colorful Quinoa Salad with Lemon-Soy Vinaigrette
makes 2 main meal serving or 4 – 6 smaller side dish servings
Quinoa Salad
1/2 cup dry quinoa
1 cup water
1 large carrot, peeled and grated, or 1 cup shredded carrots
2 stalks of celery, diced
3/4 cup cooked red kidney beans or 1/2 (15 ounce) can kidney beans, rinsed and drained
1/2 cup fresh or frozen sweet corn kernels
1/2 bell pepper, diced
Lemon-Soy Vinaigrette
1/2 lemon, juiced or 1 tablespoon lemon juice
1/2 tablespoon reduced sodium soy sauce
1 tablespoon olive oil
1 tablespoon diced red onion
1 teaspoon ground cumin
sea salt and pepper to taste
Wash quinoa under water to remove any powdery residue (saponin) which can leave a bitter taste if not completely washed off. Add water and quinoa to a saucepan and bring to a boil. Reduce heat to a simmer and cover for 10 minutes, until liquid is absorbed and quinoa forms little white-spiral “tails.” Remove quinoa from heat and leave covered for 5 minutes.
Mix cooked quinoa with carrots, celery, kidney beans, corn, and bell pepper.
Whisk together lemon juice, soy sauce, olive oil, red onion, cumin, salt and pepper. Toss vinaigrette with kidney bean and quinoa salad.
Recipe Note: I used a combination of three different types of quinoa in this recipe. But use whatever type of quinoa you enjoy or have on hand at home.
Nutrition facts per serving (1/2 recipe; 1 main meal serving): 447 calories, 11 g total fat, 1 g saturated fat, 444 mg sodium, 73 g total carbohydrates, 14 g fiber, 17 g protein
Nutrition facts per serving (1/4 recipe: 1 side dish serving): 224 calories, 6 g total fat, 0 g saturated fat, 222 mg sodium, 36 g total carbohydrates, 7 g fiber, 9 g protein
BALANCE IT OUT: Serve it by itself or on top of greens for a light balanced meal. This dish can easily be packed in a container for on the go or lunch at the office. Or serve it as a side dish, in place of rice, pasta, or bread, for dinner.
Love,
Renee
