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Warm Quinoa Salad

This salad recipe is a complete vegetarian meal high in protein. The quinoa is a very nutritious grain of the ancient civilization of the Incas, and can be found in your health food store.

Warm Quinoa Salad Prep and Cook Time: 30 minutes

Ingredients:
1 cup quinoa, rinsed
2 cups water or stock
salt and pepper to taste
1 medium onion, chopped
3 cloves garlic, chopped
cup chopped fresh basil
cup chopped fresh cilantro
1 tomato, seeds and excess pulp removed and chopped
1 can adzuki beans, rinsed well
4 TBS lemon juice
3 TBS olive oil
3 cups shredded romaine lettuce
1 avocado cubed
1 TBS chopped pumpkin seeds
salt and pepper to taste

Directions:


  1. Combine rinsed quinoa, water, onion, garlic, and a little salt in medium saucepan and turn heat to high. Bring to a boil, cover, lower the heat to low, and simmer gently for about 15 minutes. Fluff with fork and transfer to a bowl. Add chopped herbs, tomato, rinsed adzuki beans, 2 TBS lemon juice, 1 TBS olive oil, salt and pepper.
  2. Toss romaine and avocado in rest of lemon juice and 2 TBS olive oil. Season with salt and cracked black pepper. Serve quinoa on bed of salad greens. Sprinkle with chopped pumpkin seeds.

    Serves 4

    For optimum flavor and nutrition serve with:

Healthy Cooking Tips:

Nutritional Profile

Introduction to Recipe Rating System Chart

The following chart shows the nutrients for which this recipe is either an excellent, very good or good source. Next to the nutrient name you will find the following information: the amount of the nutrient that is included in the noted serving of this recipe; the %Daily Value (DV) that that amount represents (similar to other information presented in the website, this DV is calculated for a 25-50 year old healthy woman); the nutrient density rating; and, the recipe's World's Healthiest Foods Rating. Underneath the chart is a table that summarizes how the ratings were devised. For more detailed information on our Food and Recipe Rating System, please click here.

Warm Quinoa Salad
1.00 serving
478.70 calories
Nutrient Amount %DV Nutrient
Density
World's Healthiest
Foods Rating
manganese 2.06 mg 103.0 3.9 excellent
molybdenum 63.90 mcg 85.2 3.2 excellent
folate 222.33 mcg 55.6 2.1 very good
vitamin C 31.97 mg 53.3 2.0 very good
dietary fiber 12.76 g 51.0 1.9 very good
tryptophan 0.15 g 46.9 1.8 good
magnesium 180.46 mg 45.1 1.7 good
copper 0.84 mg 42.0 1.6 good
vitamin A 2065.99 IU 41.3 1.6 good
iron 7.41 mg 41.2 1.5 good
phosphorus 408.57 mg 40.9 1.5 good
potassium 1359.10 mg 38.8 1.5 good
protein 14.86 g 29.7 1.1 good
World's Healthiest
Foods Rating
Rule
excellent DV>=75% OR Density>=7.6 AND DV>=10%
very good DV>=50% OR Density>=3.4 AND DV>=5%
good DV>=25% OR Density>=1.5 AND DV>=2.5%

In Depth Nutritional Profile for Warm Quinoa Salad

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For education only, consult a healthcare practitioner for any health problems.


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