The Best Quinoa vegetable Herb Salad

Quinoa (keen-wah) is nutritious and light, tastes nutty and crunchy, and the fastest to prep compared to other grains - although quinoa is not actually a grain - read on…

Here’s the scoop on quinoa: it’s referred to as a powerhouse and superfood full of nutrition that offers antioxidants, vitamins, and minerals, it’s anti-inflammatory, high in fiber, and protein. One cup of quinoa = 8.1 grams of protein and 5.2 grams of fiber - deliciously awesome!, eh?!. It’s considered the ‘ancient grain’, although it is technically not a grain at all - quinoa is a ‘seed’ - and it’s gluten free! Win Win!

Quinoa originated in South America. The Incas called it the ‘mother grain’. Quinoa was even used amongst the Incas in religious ceremonies.

Here’s a superfood reveal fact: The United Nations declared in 2013 the ‘year of quinoa’ - because of it’s impressive nutritional profile, availability and affordability. The UN recognized the potential for eradicating hunger, malnutrition and poverty, therefore, sharing this incredible ‘seed’ worldwide. This put a smile on my face.

Another trivia reveal: NASA even considered using quinoa for longer space missions as a healthy, easily growable crop.. Wow! I read that and I was smitten!

Quinoa - allow the quinoa to cook covered - no mixing - allow the water to evaporate through the holes - 15 minutes on simmer - fluff with fork

Mise En Place - Quinoa Salad and Dressing

Recipe:
1 cup uncooked quinoa
2 cups water
2 mini cucumbers or 1/2 a long English cucumber - diced
1 medium red bell pepper
1 baby boy choy - chopped - 1-2 cups
1 cup added grated vegetables: carrots or red onions or scallion
optional: 1/2 cup seeds or nuts: pumpkin seeds, walnuts, pine nuts, sunflower seeds
1/2 cup chopped fresh herbs - any combination: parsley, cilantro, basil, dill, or mint
1 cup (15 oz can) chickpeas

• add quinoa to fine mesh strainer, rinse under cold water for 30 seconds and drain all the water out - you can repeat

• combine the quinoa and water in a saucepan over medium to high heat. Bring to a boil then reduce to a low simmer and cook covered until liquid is absorbed - 15 minutes. The timing is pretty precise! Do not mix quinoa as it’s cooking. You. know it’s ready when you see holes at the top - means the water evaporated. It’s a beautiful site!

• Move saucepan off the heat and allow it to sit covered. It will begin to fluff up. Uncover and use a fork (not spoon) and fluff some more. Set aside to cool uncovered

• in a large bowl combine the quinoa, chickpeas, cucumber, red bell pepper, bok chop, and herbs. If you’re using seeds or nuts you can add to bowl

Dressing:
1/4 cup extra virgin olive oil
1/4 cup apples cider vinegar a.k.a. AVC
1/2 tsp maple syrup or raw honey
1/2 tsp salt
1/4 tsp fresh ground black pepper
optional: 1/2 fresh lemon juice
optional: 1 tsp dijon mustard

• in a small bowl whisk the olive oil, apple cider vinegar, maple syrup or raw honey, salt, pepper and mustard (optional) until blended

• pour the dressing over the salad and toss well. You may want to add more salt and pepper. Give it a try and adjust - you can always add

• add fresh lemon juice for added flavor and serve in a gorgeous salad bowl
  
  
  

  Genia Spoon Me Tips:
  Before you cook quinoa rinse well so you reduce the saponins - the bitter coating that protects the quinoa plant from insects. It’s pretty toxic so please rinse before cooking. The saponins are poorly absorbed in the digestive tract and may block the absorption of certain vitamins and minerals. I, too have to remind myself to rinse those tiny granules. Gotta rinse, drain and repeat my friends!

  Quinoa comes in a few colors: white, red and black. You’ll be equally happy with any choice, although, my fave is the white (better known as the ivory quinoa) and takes the least amount of time to cook.

  There are lots of variations you can do to make this recipe your own and still be a hit! I love my quinoa salad served cold, although, you can certainly serve this dish warm, as well. You can add feta cheese and olives which gives it a mediterranean twist. Avocados are another fave of mine - they add so much healthy goodies to your salad: high quality fat, color, taste and texture.

  Sometimes this quinoa salad is all I need to satisfy my pallet for lunch or dinner. And, if you’re a creative breakfast connoisseur enjoy a bowl in the early morning. It will certainly rev up your mojo for the day.

  Salad will keep in the fridge tightly covered for 3-4 days.

  Honey is not considered a vegan food, therefore, use maple syrup in the dressing or leave both out completely. Your salad will still be a success.

  Fluffy love,
  Genia