Fresh and Easy Quinoa Salad

Looking for a simple, yet entirely healthy and delicious salad? Try this yummy quinoa dish. With a fresh and citrusy taste you can eat it straight, add it to a green salad, or use it as a dip for crackers. 

You are definitely going to want to try this one!

Ingredients
1 cup quinoa
2 cups water
1/4 cup extra-virgin olive oil
2 limes, juiced
2 teaspoons ground cumin
1 teaspoon salt
1/2 teaspoon red pepper flakes
1/4 cup chopped fresh cilantro
1 teaspoon salt 
Additional salt and/or pepper to taste

Choose your add-ins:
1 cup corn
5 green onions, finely chopped
1 1/2 cups halved cherry tomatoes
1/2 chopped red, orange, or green peppers
1 cup chopped kale or spinach
1 (15 ounce) can kidney beans, drained and rinsed
1 (15 ounce) can black beans, drained and rinsed
1 (15 ounce) can garbanzo beans, drained and rinsed

The options are endless! Throw in whatever you like. 

Directions
1. Bring quinoa and water to a boil in a saucepan. Reduce heat to low-medium and cover. Let simmer for about 10-15 minutes, or until water has been absorbed and quinoa is tender. Set aside to let cool completely. 

2. Whisk together olive oil, lime juice, cumin, 1 teaspoon salt, and red pepper flakes. 

3. Combine quinoa and add-ins of choice (pictured- black beans, corn, green onions). 

4. Pour dressing over quiona mixture, toss to mix. Stir in cilantro and season with additional salt and pepper if needed. 

Chill or serve immediately. Tastes especially great when mixed together and stored in the refrigerate over night to allow flavors to combine!


Curious about the power packed grain quinoa? Check out this description straight from Forbes.

7 Benefits of Quinoa:

The Supergrain Of The Future

Quinoa dates back three to four thousand years ago when the Incas first realized that the seed was fit for human consumption. According to WHFoods quinoa “was the gold of the Incas” because they believed it increased the stamina of their warriors. The Quinoa Corporation calls quinoa the “Supergrain of the Future.”

Here are seven health benefits of quinoa:

1. Quinoa is one of the most protein-rich foods we can eat. It is a complete protein containing all nine essential amino acids.

2. Quinoa contains almost twice as much fiber as most other grains. Fiber is most widely known to relieve constipation. It also helps to prevent heart disease by reducing high blood pressure and diabetes. Fiber lowers cholesterol and glucose levels, may lower your risk of developing hemorrhoids, and may help you to lose weight (it takes a longer time to chew than does other foods because it makes you feel fuller for longer and is less “energy dense,” which means it has fewer calories for the same volume of food).

3. Quinoa contains Iron. Iron helps keep our red blood cells healthy and is the basis of hemoglobin formation. Iron carries oxygen from one cell to another and supplies oxygen to our muscles to aid in their contraction. Iron also increases brain function because the brain takes in about 20% of our blood oxygen. There are many benefits of iron; it aids in neurotransmitter synthesis, regulation of body temperature, enzyme activity and energy metabolism.

4. Quinoa contains lysine. Lysine is mainly essential for tissue growth and repair. 

5. Quinoa is rich in magnesium. Magnesium helps to relax blood vessels and thereby to alleviate migraines. Magnesium also may reduce Type 2 diabetes by promoting healthy blood sugar control. Other health benefits of magnesium include transmission of nerve impulses, body temperature regulation, detoxification, energy production, and the formation of healthy bones and teeth.

6. Quinoa is high in Riboflavin (B2). B2 improves energy metabolism within brain and muscle cells and is known to help create proper energy production in cells.

7. Quinoa has a high content of manganese. Manganese is an antioxidant, which helps to prevent damage of mitochondria during energy production as well as to protect red blood cells and other cells from injury by free radicals.

Edamame and Quinoa

Two nutritious foods that are quick and easy to add or prepare with any meal.

Edamame: super low in sodium, excellent source of protein and fiber
Quinoa: also low in sodium, great source of protein, great source of fiber and iron

These two are power foods. Both are relatively simple to prepare on their own. Try seasoning them with a little lemon for a citrus flavor. Edamame can be purchased frozen and shelled, then defrosted in the refrigerator over night. Quinoa will have prep instructions on the packaging, it takes about twenty minutes to prepare.

Eating Well Warm Quinoa Salad with Edamame & Tarragon

Here's a tasty recipe from EatingWell.com:


For original posting visit: Warm Quinoa Salad with Edamame & Tarragon

4 servings, 1 1/2 cups each
Active Time: 25 minutes
Total Time: 25 minutes

Ingredients
1 cup quinoa, (see Note)
2 cups vegetable broth
2 cups frozen shelled edamame, thawed (10 ounces)
1 tablespoon freshly grated lemon zest
2 tablespoons lemon juice
2 tablespoons extra-virgin olive oil
2 tablespoons chopped fresh tarragon or 2 teaspoons dried
1/2 teaspoon salt
1/2 cup drained and diced jarred roasted red peppers, (3 ounces)
1/4 cup chopped walnuts, preferably toasted (see Cooking Tip)


Preparation

1. Toast quinoa in a dry skillet over medium heat, stirring often, until it becomes aromatic and begins to crackle, about 5 minutes. Transfer to a fine sieve and rinse thoroughly.
2. Meanwhile, bring broth to a boil in a medium saucepan over high heat. Add the quinoa and return to a boil. Cover, reduce heat to a simmer and cook gently for 8 minutes. Remove the lid and, without disturbing the quinoa, add edamame. Cover and continue to cook until the edamame and quinoa are tender, 7 to 8 minutes longer. Drain any remaining water, if necessary.
3. Whisk lemon zest and juice, oil, tarragon and salt in a large bowl. Add peppers and the quinoa mixture. Toss to combine. Divide among 4 plates and top with walnuts.

Tips & Notes

• Make Ahead Tip: Prepare through Step 3. Cover and refrigerate for up to 2 days.
• Note: Quinoa is a delicately flavored grain that was a staple in the ancient Incas' diet. It is available in most natural-foods stores and the natural-foods sections of many supermarkets. Toasting the grain before cooking enhances its flavor and rinsing removes any residue of saponin, quinoa's natural, bitter protective covering.
• Cooking Tip: To toast walnuts: Cook in a small dry skillet over medium-low heat, stirring constantly, until fragrant, 2 to 4 minutes.

Nutrition
Per Serving: 404 calories; 18 g fat ( 1 g sat , 6 g mono ); 0 mg cholesterol; 46 g carbohydrates; 17 g protein; 16 g fiber; 645 mg sodium; 319 mg potassium.

Nutrition Bonus: Fiber (31% daily value), Iron (25% dv), Vitamin A (20% dv), Vitamin C (20% dv).

Carbohydrate Servings: 2 1/2
Exchanges: 3 starch, 1 very lean meat, 3 fat (mono)