The Best Quinoa Salad

• 分量: 8 cups
• 調理時間: 10 minutes
• 総時間: 25 minutes

材料

1 cup dried quinoa

1 (15-ounce) can chickpeas or 1 ½ cups cooked chickpeas

1/2 medium English cucumber, diced (1 cup)

1 medium bell pepper, chopped (1 cup)

1 baby bok choy, chopped (2 cups)

1 cup additional grated or chopped veggies like carrots or broccoli stems, optional

1/2 cup (65g) nuts and seeds like walnuts, pine nuts, pepitas or sunflower seeds

1/4 cup (35g) dried fruit, blueberries or cranberries

1/2 cup coarsely chopped fresh herbs like fresh parsley, cilantro, basil, dill or mint

1/4 cup (60ml) extra-virgin olive oil

1/4 cup (60ml) apple cider vinegar

1 teaspoon Dijon mustard

1/2 teaspoon honey or maple syrup

1/2 teaspoon fine sea salt, plus more to taste

1/4 teaspoon fresh ground black pepper

Juice from 2 to 3 lemon wedges, optional

手順

Cook Quinoa

Place quinoa in a fine mesh strainer and rinse thoroughly under cool running water for 30 seconds to a minute. Or, add quinoa to a bowl. Cover with cool water, swirl the quinoa around, then drain. Repeat this rinsing process once more.

Gently shake the quinoa to remove any extra water after rinsing.

Add the rinsed quinoa and 2 cups of water to a medium saucepan.

Place the saucepan over medium-high heat and bring to a boil. Reduce heat to low, so it’s at a gentle simmer, and cook uncovered until the quinoa absorbs all the liquid, 10 to 15.

Remove the pan from heat, cover, and let it rest for 5 minutes. Then, uncover and fluff the quinoa with a fork. Allow the quinoa to cool slightly before using in your salad.

Make Quinoa Salad

In a small bowl, whisk together olive oil, apple cider vinegar, mustard, honey (or maple syrup), salt, and pepper until well combined.

Mix the cooled quinoa, chickpeas, cucumber, bell pepper, bok choy, extra veggies, nuts, seeds, dried fruit, and herbs in a large bowl.

Pour the dressing over the salad and toss until everything is well coated. Taste the salad and add more salt and pepper if needed. For more fresh flavor, squeeze some fresh lemon juice over the top.

栄養

• サービングサイズ: 1 cup
• カロリー: 282
• 脂肪総量: 14g
• 飽和脂肪: 2g
• コレステロール: 0mg
• ナトリウム: 274.5mg
• 炭水化物総量: 33g
• 食物繊維: 6.5g
• 糖質総量: 7.3g
• タンパク質: 8.8g