Quinoa Super Salad
Lunch, DinnerWhy super? Because this quinoa salad is packed with flavour and high in slow-digesting energy. Quinoa is an ancient grain – mainly unchanged from what our ancestors ate. It is naturally gluten-free and is rich in protein, plus it has a low glycaemic index. This salad works well as a side option or as an alternative to pasta and rice if you’re looking for some variety.Top Tips • Healthy fats come from the sesame, sunflower and pumpkin seeds• Provides many required trace minerals such as iron, magnesium, zinc and copper
Calories526kcal
Carbs37g
Protein23g
Fats34g
For Intensive Exercise, Rest Day, Exercise DayPerformance Benefits
Health Benefits
Expert Tips
Equipment
- Pan
Ingredients
- 1 tbsp Rapeseed oil
- 1 Red onion (peeled and finely chopped)
- 2 clove Garlic (peeled and finely chopped)
- 200 g quinoa (rinsed with 250ml water)
- ½ tbsp Turmeric (ground)
- 1 tsp Salt
- 1 tsp Cumin (seeds)
- 5 tbsp Sesame seeds
- 5 tbsp Sunflower seeds
- 4 tbsp Pumpkin seeds
- 200 g Chickpeas (tinned, drained and rinsed)
- 2 tbsp Cranberries (dried)
- 3 tbsp Coriander (3 fresh springs of coriander roughly chopped)
- 1 tsp Ground pepper
Instructions
- Heat the oil in a pan over a medium heat. Add the onion and garlic and fry for 5 minutes, stirring occasionally. Add the quinoa and cook on a low heat for 1 minute. Add the water, turmeric and a pinch of salt and bring to the boil, then reduce the heat and simmer for 15 minutes, until the quinoa is cooked through and the water has been absorbed.
- Meanwhile, set a dry frying pan over a low heat. Toast the cumin, sesame, sunflower and pumpkin seeds for 6 minutes, tossing regularly, until fragrant.
- Transfer the cooked quinoa mixture to a large salad bowl and fluff up with a fork before stirring in the toasted seeds and the chickpeas, cranberries and fresh coriander.
- Season with a pinch of salt and pepper and serve straight away or refrigerate to eat later as a cold salad.
- Top tip - add some rocket or baby kale leaves into this dish at "Step 3" if you want to get some antioxidant-rich healthy greens into your diet.
Notes
Nutrition
Serving: 1ServingCalories: 526kcalCarbohydrates: 37gProtein: 23gFat: 34gSaturated Fat: 4.8gPolyunsaturated Fat: 15gMonounsaturated Fat: 11gSodium: 155mgPotassium: 697mgFiber: 9.7gSugar: 10gVitamin A: 29.2ugVitamin C: 3.9mgCalcium: 214mgIron: 8.1mg
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