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Quinoa Salad with Asparagus

2 Reviews
100% would make this recipe again

This dish makes an excellent starter or side dish to grilled meats.

Preparation : 15 min Cooking : 15 min
340 calories/serving
  • Can be done in advance
  • Very easy
  • Gluten Free
  • Halal
  • Kosher
  • Vegetarian

Ingredients

1 cup quinoa 180 g
2 cups water 500 mL
20 asparagus, average size 400 g
2 radishes, thinly sliced 30 g
2 green onions/scallions, minced
1/2 cup baby spinach 9 g
4 tbsp fresh mint, coarsely chopped 12 g
1/4 cup extra virgin olive oil 65 mL
3 tbsp lemon juice, freshly squeezed 1 lemon
60 g feta cheese, light, crumbled
1/3 cup pecans 30 g
salt [optional]
ground pepper to taste [optional]

Before you start

You may serve this salad warm or at room temperature.

Method

  1. Prepare the asparagus and blanch them about 10 min in a pot of boiling salted water. Make sure you cook them al dente.
  2. Take the asparagus out of the pot using tongs or a slotted spoon because the spears are too delicate to be drained directly in a colander. Rinse the asparagus in cold water to stop the cooking and fix the colour. Set aside.
  3. Cook the quinoa in the water.
  4. Put the radish, green onions, spinach, and mint in a salad bowl. Pour the oil and lemon juice in a small bowl, add salt and pepper, then beat using a fork until the mixture is well emulsified.
  5. Cut the asparagus into bite-size pieces, then add them to the salad bowl. Add quinoa. Pour the vinaigrette over the salad then toss well. Add the feta cheese and pecans, adjust the seasoning, then serve.

Nutrition Facts Table

per 1 Serving (270g)

Amount

% Daily Value

Calories

340

Fat

22 g

34 %

Saturated 3.8 g
+ Trans 0.1 g

19 %

Cholesterol

10 mg

Sodium

310 mg

13 %

Carbohydrate

29 g

10 %

Fibre

5 g

19 %

Sugars

2 g

Protein

10 g

Vitamin A

19 %

Vitamin C

23 %

Calcium

10 %

Iron

31 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 1 ¼ servings
Grain Products : 1 ¾ servings
Milk and Alternatives : ¼ serving
Meat and Alternatives : ¼ serving

Claims

This recipe is :
Source of  :
Calcium, Niacin, Pantothenic Acid, Selenium, Vitamin B6, Vitamin C
Good source of  :
Copper, Fibre, Phosphorus, Potassium, Vitamin A, Vitamin B1, Vitamin B2, Zinc
Excellent source of  :
Folacin, Iron, Magnesium, Manganese, Vitamin E, Vitamin K
Free  :
Added Sugar

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 1 ½
Fruits 0
Vegetables ½
Meat and Alternatives ½
Fats 4

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Members' Reviews

2 Reviews (2 with rating only ) 100% would make this recipe again

This recipe is in the following categories

Vegetables | Rice/Grain | First courses/Appetizers | Side dishes | Salads | High Iron | Vegetarian | Halal | High Fibre | Kosher