Quinoa, a super food from South America, is packed with protein and fiber. Toasting it gives it a slightly nutty taste, a complement to the walnuts and a foil to the lemony tarragon dressing. Try this salad over greens of any sort: fresh arugula, Boston lettuce leaves or wilted spinach.
- Contributed by Healthy Recipes for Diabetic Friends Y-Group
- Source: Eating Well, April/May 2005
- Formatted by Chupa Babi in MC: 06.26.07
- total time: 25 minutes
- Makes 4 servings, 1½ cups each
- 1 cup quinoa
- 2 cups vegetable broth
- 2 cups frozen shelled edamame, thawed (10 ounces)
- 1 tablespoon freshly grated lemon zest
- 2 tablespoons lemon juice
- 2 tablespoons extra-virgin olive oil
- 2 tablespoons chopped fresh tarragon or 2 teaspoons dried
- ½ teaspoon salt
- ½ cup drained and diced jarred roasted red peppers (3 ounces)
- ¼ cup chopped walnuts, preferably toasted 
- Toast quinoa in a dry skillet over medium heat, stirring often, until it becomes aromatic and begins to crackle, about 5 minutes. Transfer to a fine sieve and rinse thoroughly.
- Meanwhile, bring broth to a boil in a medium saucepan over high heat. Add the quinoa and return to a boil. Cover, reduce heat to a simmer and cook gently for 8 minutes. Remove the lid and, without disturbing the quinoa, add edamame.
- Cover and continue to cook until the edamame and quinoa are tender, 7 to 8 minutes longer. Drain any remaining water, if necessary.
- Whisk lemon zest and juice, oil, tarragon and salt in a large bowl. Add peppers and the quinoa mixture. Toss to combine. Divide among 4 plates and top with walnuts.
- Make ahead tip: prepare through step 3. Cover and refrigerate for up to 2 days.
- ↑ To toast walnuts: Cook in a small dry skillet over medium-low heat, stirring constantly, until fragrant, 2 to 4 minutes. Quinoa is a delicately flavored grain that was a staple in the ancient Incas' diet. It is available in most natural-foods stores and the natural-foods sections of many supermarkets. Toasting the grain before cooking enhances its flavor and rinsing removes any residue of saponin, quinoa's natural, bitter protective covering.
Nutritional information Edit
- 404 calories | 17 g fat (1 g sat, 6 g mono) | 0 mg cholesterol | 47 g carbohydrate | 16 g protein | 8 g fiber | 528 mg sodium
- Nutrition bonus: Fiber (31% daily value) | Iron (25% dv) | Vitamin A (20% dv) | Vitamin C (20% dv)
- 2½ carbohydrate servings
- Exchanges: 3 starch | 1 very lean meat | 3 fat (mono)