Today's world media bombards us with diet fad after diet fad. With so many ways being "the right way to get healthy," the amount of dietary advice can be downright frustrating. Coming to you from an advocate of eating whole foods stemming mostly from plant life, this quinoa salad is a nice change from traditional pasta salad with vegetables. This alternative also offers a lot more fiber than pasta; quinoa boasts 11 grams of fiber per 1/4 cup uncooked quinoa.
The Lowdown on Quinoa
A quarter cup of uncooked quinoa, about ½ cup cooked is about 180 calories and 3.5 grams of fat. While some might hesitate at those numbers, one has to realize the punch this little grain hold. With 11 grams of fiber per ½ cup cooked, this little grain has more than 3 times the fiber found in a cup of oatmeal. Registering at 7 grams of protein and 15% of your daily iron intake, this hearty little plant makes a great substitute for meat.
Ingredients:
- 1 cup plain quinoa cooked
- 1 can chickpeas, rinsed and drained
- 2-3 cups broccoli cooked, cooled and drained
- 1 roasted pepper finely chopped
- 3 cloves of raw garlic finely minced
- salt, pepper and olive oil to taste
Method:
- Cook quinoa according to package directions (Rinse quinoa in cold water before cooking. Add 1 cup quinoa to 1 1/4 cup boiling water and reduce to simmer for 12 minutes. Remove from heat and then allow to stand for 5 minutes, then fluff with a fork.)
- In a mixing bowl, combine chickpeas, chopped broccoli, roasted pepper and garlic.
- Add quinoa and toss to combine all food ingredients evenly. The quinoa is fine, therefore will stick to the other food substances, almost like couscous.
- Season entire salad with salt and pepper to taste. Drizzle with olive oil and toss entire salad until flavor is evenly mixed.
- For an extra kick, substitute red pepper flakes for black pepper.
Cooking with and eating whole grains is actively encouraged by many dietitians and medical experts. For the above salad, other mediums could be substituted for the quinoa, such as couscous and barley. Pasta could also be substituted, though that would diminish the high fiber aspect of the dish.
For those needing a completely gluten free recipe, the quinoa is the best bet, as any celiac is aware that couscous, made from durham wheat as well as barley, are off limits to those with gluten intolerance. Other ideas for quinoa are to include them in chicken soup as an alternative to rice or pasta, or as a way to add a little extra starch or protein to your vegetable soups.
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