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Colourful Quinoa Salad

Makes 6 servings

Preparation Time: 15 min
Cooking Time: 30 min

Get a healthy dose of delicious with this colourful salad. Look for quinoa in the grains, organic or natural section of your grocery store. Store this whole grain in the freezer to keep it fresh for a long time.

Ingredients

1 cup quinoa, rinsed well 250 ml
1 ¾ cups sodium reduced vegetable broth 425 ml
1  clove garlic, minced 1 
1 tsp chopped fresh thyme (or 2 mL (1/2 tsp) dried thyme leaves) 5 ml
2  red, yellow or green bell peppers, seeded and quartered 2 
1  large carrot, peeled and sliced lengthwise 1 
1  zucchini, sliced lengthwise 1 
2 tsp canola oil 10 ml
1/2 tsp grated lemon rind 2 ml
1/4 tsp fresh ground pepper 1 ml
1/4 cup chopped fresh basil 60 ml
2 tbsp cider or white wine vinegar 30 ml
1 tbsp lemon juice 15 ml

Instructions

Step 1
In a nonstick skillet set over medium heat, toast quinoa, stirring frequently for about 5 minutes or until starting to pop. Pour in vegetable broth, garlic and thyme, stir and bring to a boil. Once boiling, reduce heat to low; cover and cook for about 15 minutes or until broth is absorbed; set aside.

Step 2
Meanwhile, in a large bowl, toss together peppers, carrot and zucchini with oil, lemon rind and pepper. Place on greased grill over medium-high heat and grill, turning occasionally for about 10 minutes or until golden and tender crisp. Remove to cutting board and chop into bite-size pieces. Return to bowl.

Step 3
Fluff quinoa with a fork and put into bowl with grilled vegetables. Stir in basil, vinegar and lemon juice until combined.

Tips

You can serve this salad warm or cover and refrigerate it for up to 2 days and enjoy it cold.  
 
Add a hit of protein with a can of reduced sodium kidney beans or chickpeas (drained and rinsed, of course!).
 
Leftover quinoa salad makes a great lunch that’s ready to pack in just minutes.

Nutrition & Notes

Nutrition Information
Valeur nutritive
per 1 serving
% Daily Value
% valeur quotidienne
Amount
Teneur
Calories / Calories 153
5%
Fat / Lipides 4 g
Saturated / saturés 1 g
+ Trans / trans 0 g
Cholesterol / Cholestérol 0 mg
6%
Sodium / Sodium 153 mg
9%
Carbohydrates / Glucides 26 g
17%
Fiber / Fibres 4 g
Sugars / Sucres 4 g
Protein Protéines 5 g
Vitamin A / Vitamine A
115%
Vitamin C / Vitamine C
3%
Calcium / Calcium
14%
Iron / Fer
© All rights reserved. Health Canada and Heart and Stroke Foundation of Canada, 2014. Reproduced with permission from the Minister of Health, 2014. Recipe was developed by Emily Richards, P.H. Ec.

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