I have been eating a lot of grain salads over the past few years. I like that they are easy to prepare, they hold really well out of refrigeration, they can be eaten cold, hot or at room temperature, and they are filling, nutritious and of course, delicious.
But out of all the grains that I seek out, Quinoa always wins in my book.
Not only does it have a wonderful nutty flavor and a fantastic crunchy texture, but Quinoa is also a complete protein. It contains all nine essential amino acids. This makes it particularly interesting for vegetarians, or people who eat little meat or legumes. This is some of the nutritional content of just one cup of cooked Quinoa:
40 grams of carbohydrates (13 % daily value)
8 grams of protein (16 % of daily value)
3.5 grams of fat (5 % daily value with no saturated fat)
5 grams of fiber (20 % of daily value)
20 % of daily value of folate (various forms of Vitamin B)
30 % of magnesium daily value (beneficial for people with migraine headaches);
28 % daily value of phosphorous
15 % daily value of iron (again, great for vegetarians)
18 % daily value of copper copper
and almost 60% daily value of manganese.
So with all this said, how do you cook Quinoa? And what can you add to it, to keep it from getting boring?
I like to start by heating some Olive Oil in a pan, and stirring the Quinoa in. I just toast it for a few minutes, mostly until it starts smelling nutty. At that point I add the water (it can be room temperature or warm) at a ratio of 1 to 1.5 Quinoa to water, and a generous pinch of salt. If you would like you can add any other spices to taste. I like keeping it simple to display the Quinoa and the Vegetables. It will usually bubble up right away, as the pan is very hot by then. Leave the heat on high until it starts to boil and then turn down to a slow simmer. Cook until most of the water is absorbed, then place a lid on the pot and cook for another minute or two. At this point turn it off and taste the Quinoa. If it is still a little undercooked, just leave the lid on and the steam will finish cooking it. If it is ready, then remove the lid, and transfer to a wide receptacle (it can be a plate) so that the quinoa is in a thin layer, to cool.
If you are only making one dish, go ahead an make it while the grains are still warm. This will help the Quinoa absorb the flavors of your dressing.
If you are making more than one dish, just let it cool, place it in a lidded container, and label and date it.
At this point, the possibilities are endless. Right now, I love mixing in some very finely chopped raw Kale. To this you can add a dressing of Miso, Tahini and Lemon juice, some fresh Grapefruit or Orange Segments, toasted Walnuts and voila! If you prefer cooked Kale, you can just slighlty sautee it in some Olive Oil until it's bright green and a little toasted. When cooked this way, Kale keeps its crunch, while becoming a little less fibrous.
Another favorite of mine is roasted or steamed Beets, Feta cheese and Pomegranate seeds, seasoned with Olive Oil, a little Lemon juice and Balsamic Vinegar, and finished with fresh Cilantro leaves.
However, the addition of fruits, cheese and herbs if done in advance, can make the salad a little soggy and not so fresh tasting, so it is best to add these right before you eat it.
Root vegetables are really nice and sweet right now, so another good option is a medley of a few of these. For example: Roasted Carrots, Rutabagas and Sweet Potatoes. I prefer what they call Japanese Yams, which is the varietal that grows back home in the Dominican Republic, which we call Batata. I really enjoy roasting it in some leftover Bacon Fat. Not only does this give it a little extra flavor but when eaten with fats, some of the nutrients in vegetables are more easily absorbed by our bodies (ie: beta carotene, vitamins A, D, E and K, etc...).
-For more information on this topic check out the book "Real Foods" by Nina Plank.It is awesome!-
You can also add some roasted Winter Squash of your choice, or substitute it for the carrots. I really enjoy Kabocha Squash (for you Dominicans, Auyuma will be delicious as well). Season it with Olive Oil and Lemon Juice, salt and pepper, and finish with either Blood Orange Segments or Satsuma Mandarins. This one also benefits from a little Feta, Fresh Ricotta or Goat Cheese, which mixes in to the salad when you toss it creating a creamy consistency.
If you opted to cook the quinoa and the vegetables and mix the salads later, you can keep everyone separate, or mix a few of the vegetables together. I prefer keeping the Beets on their own, in some Olive Oil, Lemon Juice or Vingegar and a little Salt. The roasted vegetables I usually mix together. Try them all out in different combinations, and you will soon find out wich ones speak the most to you.
Don't forget to label and date everything, this way you can easily keep track of what should be consumed first, and if something is still safe to eat or not. The Quinoa and the vegetables, if kept separate or mixed without any herbs, fruits or cheeses, will keep in the refrigerator for about a week.
I enjoy fresh Cilantro on all of these, but if you don't like it, or if you prefer more variety, try them with Parsley, Dill, or Mint. You can always mix and match. Once again, the different combinations will start speaking for themselves and letting you know which work best.
Last but not least, for those of you who like Avocado, these salads are all richer with a few slices of this fabulous Fruit. This not only will add some healthy fat and more nutrients, it will also give your dish a wonderful creamy texture.
Quinoa is a great vehicle for enjoying all the delicious produce that is in season and available right now (whenever right now might be). With these combinations you can prepare some tasty and healthy dishes for yourself and your family. If you make everything ahead, you can mix these in just a few minutes.
I hope this inspires you to give my friend Super Quinoa a try!
Yummy! This all sounds delicious! One suggestion I have is to add Radishes to all these Quinoa salads. There are so many varieties available right now, and they add a little kick, plus their crunchy texture is great! Try out Watermelon Radishes if you never had. They are beautiful!
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