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–+ servings

Quinoa Super Salad

Lunch, Dinner
Why 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
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Calories526kcal
Carbs37g
Protein23g
Fats34g
For Intensive Exercise, Rest Day, Exercise Day
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Performance 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
4

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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