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Vegetable Quinoa Salad

Makes 10 servings

Preparation Time: 15 min
Cooking Time: 15 min

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.

Ingredients

1 cup quinoa, well rinsed and drained 250 mL
2 cups cold water 500 mL
2  tomatoes, chopped 2 
2  large sprigs Italian (flat-leaf) parsley (leaves only), chopped 2 
1/4 English cucumber, chopped 1/4
1/3 cup chopped red, green, yellow or mixed bell peppers 75 mL
  Vinaigrette  
3 tbsp extra-virgin olive oil 45 mL
2 tbsp freshly squeezed lemon juice 25 mL
1 1/2 tsp hot pepper flakes (optional) 7 mL
1/2 tsp salt 2 mL
1/2 tsp freshly ground black pepper 2 mL
1/2 tsp dried lavender flowers (optional) 2 mL

Instructions

Step 1
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.

Step 2
Meanwhile, in a large bowl, combine tomatoes, parsley, cucumber and bell peppers. Stir in cooled quinoa.

Step 3
Prepare the vinaigrette: In a small bowl, whisk together olive oil, lemon juice, hot pepper flakes (if using), salt, pepper and lavender (if using).

Step 4
Pour vinaigrette over salad and toss to coat.

Tips

If you are not a fan of the strong flavors of chili and/or lavender, leave them out. You could also substitute your favorite homemade or store-bought dressing; 1⁄4 cup (50 mL) is required to coat the salad. Remember, you do not want it soaked in dressing, just enough to enhance the natural flavors.
Only lavender that has been grown specifically for food use should be used in cooking. Avoid lavender sold for decoration or potpourri, as it may have been treated to preserve the color

Nutrition & Notes

Nutrition Information
Valeur nutritive
per 1 serving
% Daily Value
% valeur quotidienne
Amount
Teneur
Calories / Calories 106
8%
Fat / Lipides 5.1 g
Saturated / saturés 0.6 g
+ Trans / trans 0 g
Cholesterol / Cholestérol 0 mg
5%
Sodium / Sodium 121 mg
4%
Carbohydrates / Glucides 12.8 g
8%
Fiber / Fibres 1.9 g
Sugars / Sucres 1.5 g
Protein Protéines 2.6 g
4%
Vitamin A / Vitamine A
18%
Vitamin C / Vitamine C
1%
Calcium / Calcium
7%
Iron / Fer
Very high in: Vitamin C, folate and magnesium 
High in: Magnesium
Diabetes Food Choice Values 
1⁄2 Carbohydrate
1 Fat
Here are a couple more recipe ideas for quinoa:
Combine chilled cooked quinoa with pinto beans, pumpkin seeds, green onions and cilantro. Season to taste and enjoy this south-of-the-border-inspired salad.
Add nuts and fruits to cooked quinoa and serve as a breakfast porridge, topped with milk or yogurt.
Simply Great Food - Dietitians of Canada. 2007. Published by Robert Rose Inc.

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