Roasted Veggie Quinoa Salad
Quinoa is a protein-rich food that is grounding and warming at this time of year. Native to South America, it has a nutty flavor and is absolutely gorgeous to serve in soups, as a side dish, or even as its own meal.
Is quinoa healthy? Oh ya! One cup of quinoa contains over 8 grams of protein. Quinoa is also a great source of magnesium, copper, iron (which carries oxygen in the blood), folate, and fiber. And did I mention gluten-free?
Quinoa needs to be washed well as it may have a few creepy crawlies – all natural, but no one wants to eat bugs. Washing the quinoa well also removes the bitter taste from the saponins (the circles that form on each quinoa seed when they are cooked).
We all want to create a light and fluffy quinoa, since it looks and tastes more desirable. The trick is very simple – water! Use 1 3/4 cups of water for every cup of quinoa. If you use more than a 2 to 1 ratio of water to quinoa then it will be mushy. Trust me, I’ve done both!
You can serve the quinoa right after it’s fluffed with salt, pepper, freshly-squeezed lemon, a drizzle of extra virgin olive oil, and any herbs and toppings that suit your fancy.
Mise En Place – roasting my veggies at 400 degrees – deets below…
Zucchini (or asparagus) and red bell pepper roast in oven for 10 minutes – red onions and sweet potatoes roast in oven for 25 minutes
Recipe:
1 sweet potato - finely diced
1 red onion - finely chopped
2 zucchinis (or 4 asparagus) - finely chopped
1 red bell pepper - finely cubed
2 tbsp extra virgin olive oil
1 cup quinoa - uncooked - wash well and drain in thinly meshed colander
1 3/4 cup water
1/4 tsp salt
1 lemon - freshly-squeezed
1/4 tsp salt
1 tsp extra virgin olive oil
dash of black pepper
Optional - add 1 cup of chickpeas for extra protein and taste
Instructions:
Preheat oven to 400 degrees and prepare parchment paper on 2 baking sheets
Spread zucchini (or asparagus) and peppers on one baking sheet and sweet potatoes and onion on another (if you need more space on the baking pans, drizzle 1 tbsp of extra virgin olive oil over all of the vegetables on baking sheets)
Roast zucchini (or asparagus) and peppers for 10 minutes and sweet potatoes and onions for 25 minutes - place them all in a large bowl
As the veggies are roasting in the oven, place quinoa, water, and 1/4 tsp salt in a small saucepan or small pot (you can add the salt during the cooking or when you make the dressing)
Bring to a boil, then reduce the heat and simmer uncovered for 15 minutes - yes, only 15-20 minutes does the charm (check after 15 minutes)
Remove the pot for the heat and let sit, covered, for 10 minutes
Remove the lid after 10 minutes and fluff with a fork
Whisk the freshly squeezed lemon juice, extra virgin olive oil, salt, and black pepper
Add quinoa to vegetables in bowl and drizzle dressing over the top, mix all to combine
You can place in fridge and serve cold or at room temperature
Genia’s Spoon Me Tips:During the colder months, pair quinoa with seasonal root vegetables like sweet potato, butternut squash, carrots, and spinach. You should also add some warming spices such as fennel, ginger, cumin, coriander, turmeric, or cardamom. These spices are my go-to’s for soups, stews, and even teas in the Autumn and Winter.
Extra virgin olive oil (evoo) is a high-quality oil. I use it as my cold oil for salads and to drizzle on already cooked foods. It has been researched that evoo can be heated up to 400 degrees without going rancid or losing its integrity. Evoo is rich in monounsaturated fats called oleic acids, which carry many benefits including lower cholesterol, brain health, and lubricated joints. Evoo is also packed with vitamin E, which helps create glowing, moisturized skin internally and externally.
Choose good quality evoo – they are not all made the same. Make sure it’s cold-pressed oil. Here’s how you can tell if your evoo is good quality: it should have a nice aroma, and if you purchase in a dark bottle or glass, it should get hard and cloudy in the fridge. When buying evoo, take all this into consideration. Drizzle and enjoy!
Much love, joy, and good food always,
Genia