The Best Quinoa Salad

• 份量: 8 cups
• 活動時間: 10 minutes
• 總時間: 25 minutes

食材

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

步驟

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.

營養

• 每份大小: 1 cup
• 卡路里: 282
• 總脂肪: 14g
• 飽和脂肪: 2g
• 膽固醇: 0mg
• 鈉: 274.5mg
• 總碳水化合物: 33g
• 膳食纖維: 6.5g
• 總糖: 7.3g
• 蛋白質: 8.8g