Recipes

Quinoa and Bean Salad

Main Ingredient: 
Makes: 
6-8 servings

An ancient grain that still lives up to it’s high protein profile and delicious taste in this easy to make salad. A great make ahead for lunch the next day or easy side dish.

Ingredients: 

1 cup (250 mL) quinoa
2 cups (500 mL) sodium reduced chicken broth
1 1/2 cups (375 mL) cut green beans
1 cup (250 mL) halved grape tomatoes
1 large carrot, peeled and shredded
1/4 cup (50 mL) chopped fresh Italian parsley

Dressing:
3 tbsp (45 mL) orange juice
2 tbsp (25 mL) apple cider vinegar
1 tbsp (15 mL) canola oil
1 clove garlic, minced
1/2 tsp (2 mL) hot pepper sauce (optional)

Directions: 

Place quinoa in fine mesh sieve. Rinse and drain well. Place quinoa in nonstick skillet over medium high heat. Toast, stirring frequently for about 6 minutes or until fragrant and beginning to hear quinoa snapping or popping. Remove from heat.

Add broth to quinoa and bring to boil. Cover, reduce heat to low and simmer for about 15 minutes or until liquid is absorbed. Stir in green beans; cover and let cook for 5 minutes. Using fork, fluff quinoa and place in large bowl. Let cool slightly. Add tomatoes, carrot and parsley.

Dressing: In small bowl, whisk together orange juice, vinegar, oil, garlic and hot pepper sauce, if using. Drizzle over salad and toss to combine. Serve warm or cold.

Nutrition Facts per serving:

Calories: 
153
Fat: 
4 g
Saturated: 
0 g
Cholesterol: 
0 g
Sodium: 
203 mg
Potassium: 
435 mg
Carbohydrates: 
24 g
Fibre: 
4 g
Protein: 
6 g

Tips of the Week

Stock up on fruits that are in season and preserve them or freeze for use later on in the year.

Recipe of the Week

Quinoa and Bean Salad

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Are canned and frozen fruits and vegetables good or bad for you?
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