Quinoa à la Med
This warm, flavourful salad comes from Cook!, the latest cookbook from Dietitians of Canada. Quinoa has become a very trendy "grain" lately - botanically a seed, quinoa contains more protein than most grains. Quinoa is also unique in that it is a complete protein, meaning it has all nine essential amino acids; most plant foods are usually missing one or two, requiring vegans to eat a variety of sources of protein (i.e. grains and legumes) that complement each other to meet their protein needs. Quinoa is also a good source of manganese, which works with an enzyme in our body called superoxide dismutase to fight off oxidative stress.
Other than the quinoa, this salad is packed with delicious and nutritious vegetables - artichokes, for example, have one of the highest measured antioxidant activities among vegetables. Chickpeas, like all legumes, are an excellent source of protein, soluble fibre and minerals. Broccoli is a cruciferous vegetable, which have been shown to potentially have anti-cancer properties. The tomato in this dish is uncooked, meaning that it retains its vitamin C. Tomatoes are also a good source of lycopene, which are important in eye health (and prostate health for men).
Ingredients (Makes 6 servings)
- 1 cup (250 mL) quinoa, rinsed
- 2 cups and 2 tbsp (530 mL) water, divided
- 2 cups (500 mL) bite-sized broccoli florets, blanched and drained
- 1 cup (250 mL) diced tomatoes
- ⅔ cup (150 mL) canned artichoke hearts, drained, diced and patted dry
- ⅔ cup (150 mL) diced roasted red bell peppers (canned or homemade)
- ¼ cup (60 mL) finely chopped kalamata olives
- 1 cup (250 mL) canned chickpeas, drained and rinsed
- 2 tbsp (30 mL) Dijon or old-fashioned grainy mustard
- 2 tbsp (30 mL) red wine vinegar
- 1 tbsp (15 mL) lemon juice
- 2 tbsp (30 mL) canola oil
- ¾ tsp (3 mL) freshly ground black pepper
- ¼ tsp (1 mL) salt
Method
- In a medium saucepan, combine quinoa and 2 cups (500 mL) water; bring to a boil over high heat. Reduce heat to low, cover and simmer for 15 to 20 minutes or until liquid is absorbed and quinoa is tender. Let stand for 5 minutes. Transfer to a bowl and fluff with a fork. Let cool.
- Gently stir broccoli, tomatoes, artichokes, roasted peppers, olives and chickpeas into quinoa.
- To make the dressing, in a small bowl, whisk together mustard and vinegar. Whisk in lemon juice, oil, 2 tbsp (30 mL) water, pepper and salt. Pour over salad and stir to combine before serving.
Nutrition Info (per serving)
238 calories, 9 g fat (0.9 g saturated), 0 mg cholesterol, 33 g carbohydrate (6 g fibre, 1 g sugar), 7 g protein, 375 mg sodium.
