The Food and Agricultural Organization of the United Nations (FAO) officially declared that the year 2013 be recognized as "The International Year of the Quinoa". Hence, we have included clean eating recipe here. Crunchy quinoa salad is all you need to pack a punch. This flavorful salad is great as a light meal. Enjoy it with some pumpkin soup and garlic bread on a winter night.
What is clean eating?
It is a lifestyle which ensures you have enough fruits and vegetables along with indigenous grains in your diet. Program recommends eating smaller meals throughout the day. Also include some protein, carbohydrate and fat in each meal. It also recommends practicing an exercise routine.
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What is quinoa?
A crunchy grain related to Swiss chard, beet, spinach. It resembles mustard seeds when you first get your eyes on it. Comes in whole grain white, red and black varieties. You even get a tri-colored quinoa these days in Costco. You can find it easily in various super markets. Absolute yum!
Benefits of quinoa
- Super ancient super light and super healthy.
- Has goodness of vitamin B complex.
- Dietary minerals like iron, zinc as well as folic acid, fiber.
- Power house of protein and yet is gluten free.
How to have quinoa daily?
Here is a healthy tip.
If you cannot have a salad everyday, add a handful to a cup of rice each time you boil. I make this everyday so that my family gets enough protein content daily. It also makes sure the sugar is not released immediately as in case of white rice. When sugar gets released fast, it makes you feel full fast. Thereby, making you yawn right after your meal. This will add texture to normal white rice. It will also improve the nutrient content.
You can also add it as a binding agent in patties or cutlets instead of using bread crumbs. See our air-fried beetroot cutlets for the recipe.
Ingredients
- cooked quinoa
- apple/ cucumber
- cherry tomatoes
- pomegranate seeds
- mint / parsley leaves
- For dressing - lemon juice
- olive oil (optional)
- salt and pepper as per taste
Refer to recipe card for details.
crunchy quinoa salad recipe
Equipment
- saucepan (to cook quinoa as per packet instructions)
- salad bowl
Ingredients
- 1 cup cooked quinoa ⅓ cup uncooked quinoa yields 1 cup quinoa
- 1 cup cherry tomatoes halved
- 1 apple/cucumber diced
- ½ cup pomegranate seeds
- ½ cup parsley finely chopped
For dressing
- 1 tbsp. olive oil optional, I did not use it.
- 1 tbsp. lemon juice
- Salt & pepper as per taste
Instructions
For the dressing
- Mix all ingredients with a spoon.Keep it aside.
For the salad
- Cook quinoa as per packet instructions. I usually cook quinoa in some water for 8-10 minutes in a saucepan. Drain excess water, keep it aside.
- Toss all ingredients with the dressing.
- Serve fresh.
Notes
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Instructions
- Cook quinoa as per packet instructions.
- Add quinoa to a salad bowl / salad spinner.
- In the mixing bowl, add chopped apples to cooked quinoa.
- Add chopped tomatoes to it.
- Mix pomegranate seeds to the bowl.
- Mix lemon juice, olive oil, salt and pepper in a bowl. Toss the salad with dressing after adding parsley/ mint leaves. Add it to salad just before you serve.
- Serve your crunchy quinoa salad fresh.
FAQ
Yes, if you cook it for less time. Some people cook for a longer time to make it soft ,while others like it al-dente.
Add it to cooked rice for extra protein and selenium. You can also use it instead of bread crumbs to make different cutlets and patties.
Yes you can, in an airtight container.. However, its best to make it fresh. best to freeze cooked quinoa. Add hot water and strain to make it fresh. Add freshly chopped veggies to make a great salad.
Variations and Substitutions
You can add crunchy vegetables like green onions, red cabbage,red onion, snap peas, yellow and red bell pepper or green bell peppers for a vibrant salad recipe. Add roasted veggies and some cooked boiled rice for a great meal. You may also add handful of sesame seeds, pumpkin seeds or hemp seeds for extra Vitamin E to your salad recipes .Other great meal ideas are cashew thai quinoa salad, crunchy thai quinoa salad. Delicious salad, fresh spring rolls and some soup are my favorite things for a light dinner.
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