Healthy Recipe: Asian Quinoa Chopped Salad
Quinoa (KEEN-wah) is referred to as “the mother of all grains.” It’s loaded with protein, fiber and minerals (while also being gluten free).
- 1 cup water
- ½ cup dry quinoa
- ½ cup diced red bell peppers
- ½ cup diced carrots or your favorite vegetable
- ½ cup chopped pea pods
- ¼ cup chopped green onions
- 2 tbsp. rice vinegar
- 1 tbsp. sesame oil
- 1 tbsp. tamari soy sauce
- 1 tbsp. honey
- ½ tsp. grated fresh ginger
- 1 garlic clove, minced
- 2 tbsp. minced cilantro
- 6 large romaine lettuce leaves or 6 cups of mixed greens
In a medium saucepan over high heat, bring water to a boil. Add quinoa, stir, cover and reduce heat to medium-low. Simmer for about 30 minutes or until quinoa is soft and water is absorbed. (If you have a rice cooker, you can cook quinoa as you would cook rice.)
Meanwhile, in a large bowl, combine red peppers, carrots, pea pods and green onions. In a medium bowl, whisk together rice vinegar, sesame oil, soy sauce, honey, ginger, garlic and cilantro. Set aside.
Pour cooked quinoa into a large bowl and let cool for at least 10 to 15 minutes. (It chills faster in the refrigerator.) When the quinoa is no longer steaming, mix in chopped vegetables and then stir in dressing.
To serve, place one large romaine lettuce leaf or 1 cup of mixed greens on a plate, then top with ½ cup of salad.
Serves six; serving size is ½ cup and one lettuce leaf.
Each serving provides: Calories 100, Total fat 3 g (Saturated fat 0 g), Cholesterol 0 g
Be sure to check out our other healthy recipes at www.CRH.org/recipe
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