Quinoa is an amazing nutritious grain from South America. It’s a great source of dietary fibre, higher in protein than other grains and a source of many nutrients including iron. You can substitute it for rice or cous cous as sides for stir-fries, curries, casseroles or use it in place of oats for a porridge or as Ive done below, add it to salad. This salad is suitable for those following a vegan diet or gluten free diet. I’ve included a few good sources of plant-based iron including the quinoa, baby spinach, raisins and pumpkin seeds as well as sources of vitamin to to aid absorption e.g. the lemon juice and the fresh tomatoes and capsicum.
(Serves about 4-6)
Ingredients
Quinoa and vegetables
- 1 medium onion, finely sliced
- 4 medium mushrooms, chopped into half and quarters, then finely sliced
- Pinch salt
- 1 teaspoon oil
- 1 cup cooked quinoa, cooled
- 2 cups baby spinach leaves
- ½ medium capsicum, finely chopped
- ½ cup sun-dried tomatoes, finely chopped
- 1 medium cucumber, finely chopped
- ¼ raisins, sultanas or currans
- ½ cup pumpkin seeds / pepitas
- ½ cup olives, cut in half
- ¼ cup chopped parsley
Lemon dressing
- 4 tablespoons lemon juice
- 2 teaspoons olive oil
- 1 teaspoon salt
- ½ ground black pepper
Method
- Heat a medium fry pan on medium-high heat and add the 1 tsp oil. Once heated, add the oinons and pinch of salt and cook for 1-2 minutes, stirring occasionally. Add the mushrooms and cook for a few minutes until the onion goldens and the mushrooms soften. Remove from heat and allow to cool.
- In a large bowl, add the quinoa and vegetable ingredients and combine. Then add the lemon dressing and mix well to combine. Taste and adjust seasoning as desired.
- Serve salad next to your favourite protein e.g. tofu, chicken, beef, fish, eggs etc. Leftovers can be stored in the fridge for a few days.
I don’t even understand how I ended up here, however I believed
this submit was good. I don’t recognise who you might
be but definitely you are going to a well-known blogger if you aren’t already.
Cheers!
I read this article fully regarding the comparison of most recent and previous technologies,
it’s awesome article.
Fantastic items from you, man. I’ve take note your stuff previous to and
you are just too fantastic. I actually like what you have got here,
really like what you’re stating and the way in which
through which you are saying it. You are making it enjoyable and
you still take care of to stay it sensible. I can’t wait to read far more from you.
This is really a terrific site.
Hi! I’m at work browsing your blog from my new apple iphone!
Just wanted to say I love reading through your blog and look forward to all your posts!
Carry on the outstanding work!
Hello, its nice piece of writing regarding media print, we all know media is a fantastic source of information.
Really very good article and healthy article. Thanks.