By: Susan Georgia
Quinoa (pronounced KEEN-wah) has been consumed in South America for thousands of years, but is relatively new to the United States. It is considered a “superfood” because of its high protein, fiber, and mineral content. It is also gluten-free, has a low glycemic index, and is relatively inexpensive. Quinoa is the only grain that contains all of the essential amino acids necessary to make a complete protein, so it is a great base for vegetarian meals. More detailed information on the nutritional benefits of quinoa can be found at: http://authoritynutrition.com/11-proven-benefits-of-quinoa/
That being said, I like quinoa because it is easy to prepare, versatile, and it tastes good. It can be served warm as a hot cereal or made into a pilaf, but my preferred way to eat it is in salads. Below is one of my favorite quinoa salad recipes, but if this one doesn’t appeal to you, a quick online search will provide a wide variety of others to choose from. If you haven’t tried quinoa, trust me, it’s worth the effort to seek it out and add it to your diet.
This salad reminds me of a fresh, light, healthy version of Cranberry-Nut Bread. It can be enjoyed in a number of ways. It is a great side dish for grilled or rotisserie chicken, but I usually eat it as a main dish for a light weekday lunch. At the end, I’ve listed some ways to change up the basic recipe. When I make it with pecans and diced apple it reminds me Waldorf Salad, but much healthier.
Cranberry-Nut Quinoa Salad
Salad:
1 cup raw quinoa
2 cups water or broth
3/4 cup diced celery
1/2 cup chopped Italian parsley
3/4 cup dried cranberries
3/4 cup chopped pecans or walnuts
Dressing:
2 oranges
1 tbsp balsamic vinegar
1/2 tsp salt
1/8 tsp black pepper
3 tbsp extra virgin olive oil
Optional Ingredients can be used such as: Diced or shredded cooked chicken or turkey, Mandarin orange segments (fresh or canned), Diced apple or pear (cut and add at serving time to prevent browning), Bed of fresh greens (romaine, baby spinach, or spring mix are good options).
Whatever sounds good to you; I tossed in fresh blackberries the other day just because I happened to have them.
Cook the quinoa.
Stovetop: Add quinoa and water or broth to a saucepan. If using water, add a little salt to taste. Bring to a boil and simmer for about 15 minutes.
Microwave (my method): Add quinoa and water or broth to a microwave safe bowl. If using water, add a little salt to taste. Cover and cook on 100% power for about 4 minutes, or until it reaches a boil. Stir an cook on 50% power for 15 minutes.
After cooking, the quinoa should have absorbed most of the water and look kind of fluffy. Set it aside to cool.
Zest one orange and juice both oranges. Mix ½ cup of orange juice with zest, balsamic vinegar, salt, and pepper. Whisk in olive oil.
If I have extra juice, I will sometimes toss it with the dried cranberries to give them extra flavor. You can also use it to make extra dressing it you are planning to serve the salad on top of greens. In large bowl, combine celery, cranberries, and parsley with cooked quinoa. Toss with dressing and chill. Mix in nuts and optional ingredients just before serving.