Quinoa and Cranberry Salad
The Incas called quinoa ‘the mother of all grains’ due to its excessive nutritional value. You can spruce up the colour of the plate by using white, red and black quinoa.
|Servings||Prep Time||Cook Time|
- 1 1/2 cups quinoa or brown rice, rinse and drained
- 1/2 cup dried cranberries
- 1/2 cup mixed seeds such as pepitas (pumpkin seeds) and sunflower seeds
- 1 400 g can mixed beans rinsed and drained
- 1/2 cup fresh flat-leaf parsley chopped
- 1 1/2 tbsp balsamic vinegar
- 2 tbsp extra virgin olive oil
- Freshly ground black pepper
- Put the quinoa or brown rice in a small saucepan with 3 cups (750 ml) water and bring to a boil over high heat. Reduce the heat to low, then cover and simmer until all the water has been absorbed, about 15 minutes for the quinoa or 30 minutes for brown rice.
- Meanwhile, put the cranberries in a small heatproof bowl, cover with boiling water and soak for 10 minutes.
- Put the mixed seeds in a dry frying pan over medium heat and cook, stirring occasionally, for 3-4 minutes, until they start to brown. Tip the seeds into a salad bowl.
- Drain the cranberries and add to the salad bowl with the mixed beans, parsley and quinoa or rice, and mix well.
- Whisk the vinegar and oil in a small bowl, and season with freshly ground black pepper.
- Stir the dressing through the salad. Serve immediately or refrigerate until required.
Tip: Always rinse quinoa well before use, to remove the bitter-tasting saponin layer from the surface of the grains.
Variation: You can replace the quinoa or brown rice with couscous in this side salad, and add some chopped fresh mint.
Per serving: 464 calories, 17 g protein, 13 g fat (2 g saturated fat), 71 g carbohydrate (5 g sugars), 13 g fibre, 289 mg sodium