Enjoy this high fibre and protein salad made with quinoa
Quinoa is supposed to be one of the healthiest foods in the world. It is a pseudo cereal, gluten-free and a member of the same food family as spinach, Swiss chard, and beets.
It has high protein and fibre which help regulate blood sugar and is regarded as an adequate source of all essential amino acids and heart-healthy fats. Being relatively easy to digest, it can safely be given to children or the elderly.
Quinoa can be eaten like other grains but it provides much more nutrients. Hence it can be used to prepare a wide variety of dishes like porridge and pastas. Quinoa flour can be added to cookies, muffins or breads; sprouted quinoa can be used in salads and sandwiches like bean sprouts.
Now, for a recipe.
Quinoa and berry salad
Quinoa: 120 gm
Fresh strawberries (cleaned and cut into wedges): 40 gm
Dried blueberries or cranberries: 20 gm
Mixed lettuce leaves (cleaned and torn into small pieces, soaked in iced water for some time to add crunch and drained before mixing): 120 gm
Fresh basil leaves (cleaned): 20 gm
Extra virgin olive oil: 40 ml
Lemons (juice and zest): 4
Honey: 2 tbsp
Garlic cloves (finely chopped): 2 nos.
Hot chilli flakes: half tsp.
Crushed black pepper: half tsp
Salt to taste
Take approximately 250 ml water and bring to a boil. Add salt and the quinoa.
Boil for 12 to 15 minutes. Drain and let it cool down. Prepare the dressing by mixing extra virgin olive oil, juice and zest of lemon, honey, chopped garlic, hot chilli flakes, crushed black pepper and salt.
Divide the dressing into two mixing bowls. In one bowl add and toss the quinoa while, in the other, add and toss the lettuce along with the berries and basil.
On a serving plate, arrange the tossed lettuce-berries and quinoa in layers and serve.