Summer Recipe
Quinoa (pronounced keen-wa) is an ancient grain from South America that is considered a complete protein. It can be used in any recipe in which you would use rice, and can be served hot or cold. It is easy to cook.
Preparation Time: 15 minutes
Cooking Time: 10 to 20 minutes
Makes: Serves 10
| Quinoa, well rinsed and drained | 250 mL | 1 cup |
| Cold water | 500 mL | 2 cups |
| Tomatoes, chopped | 2 | 2 |
| Large Sprigs Italian (flat-leaf) parsley (leaves only), chopped | 2 | 2 |
| English Cucumber, chopped | 1/4 Cucumber | 1/4 Cucumber |
| Chopped Red, Green, Yellow or mixed bell peppers | 75 mL | 1/3 cup |
| Vinaigrette | ||
| Extra-virgin olive oil | 45 mL | 3 tbsp |
| Freshly squeezed lemon juice | 25 mL | 2 tbsp |
| Hot pepper flakes (optional) | 7 mL | 1 1/2 tsp |
| Salt | 2 ml | 1/2 tsp |
| Freshly ground black pepper | 2 mL | 1/2 tsp |
| Dried lavender flowers (optional) | 2 mL | 1/2 tsp |
- In a medium saucepan, over medium heat, bring quinoa and water to a boil. Reduce heat and boil gently for 10 to 15 minutes or until the white germ separates from the seed. Cover, remove from heat and let stand for 5 minutes. Remove lid, let cool and fluff with a fork.
- Meanwhile, in a large bowl, combine tomatoes, parsley, cucumber and bell peppers. Stir in cooled quinoa.
- Prepare the vinaigrette: In a small bowl, whisk together olive oil, lemon juice, hot pepper flakes (if using), salt, pepper and lavender (if using).
- Pour vinaigrette over salad and toss to coat.
Source: Recipe reprinted with permission of Dietitians of Canada from Simply Great Food, published by Robert Rose Inc, 2007 http://www.dietitians.ca/eatwell
Nutritional Information (1 Serving [when recipe serves 10]): Protein: 2.6 grams Fat: 5.1 grams Carbohydrates: 13.6 grams Calories: 108 Sodium: 123 mg