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Layered Fiesta Quinoa Salad

Layered Fiesta Quinoa Salad February 12, 2014Magazine0 Comments

What Nutrition Can Do For You…

Christina Markos

FIESTA QUINOA SALAD

This is truly a beautiful, delicious AND hearty salad, packed with protein, fiber, vitamins and healthy fats.
You may have heard or continue to hear a lot about quinoa. You may have had it as a side dish as a rice substitute, or in a soup but this a fun alternative that is a clean eating favorite. The colors are bright and it makes for an amazing lunch or side dish to any dinner or meal. If you read the article on what nutrition can do for you– this is a great recipe that promotes nutritional health!
This is a very nutritious recipe that Adelle Davis would certainly approve of! We will be highlighting 3 of the main ingredients and their incredible nutritional value:

QUINOA: This is a nutrient-rich grain containing all 9 of the essential amino acids. It provides a high amount of iron, magnesium, manganese, and riboflavin b12- all crucial for sustained energy, the metabolism, and detoxification. Quinoa is also loaded with protein (unlike other grains) and contains a high amount of fiber.

AVOCADO: Avos contain healthy fats. These omega-3 fatty acids contain anti-inflammatory properties while promoting blood sugar regulation. The healthy fats in avos have also been shown to lower risk of heart disease and support cardiovascular health.

RED BELL PEPPER: Did you know that one cup of chopped red bell pepper contains nearly three times more vitamin C than an orange (about 190 mg)? Red peppers are also a great source of vitamin A, promoting eye health and have a broad range of antioxidants to boost immunity.

RECIPE
Layered Fiesta Quinoa Salad
Serves 4-6 (can be a main course or a side dish)
1 cup red quinoa (if you cannot find red quinoa use white)
1 3/4 cups reduced sodium free-range chicken broth (or veg broth if you are vegetarian)
2 tbsp good extra virgin olive oil
2 red bell peppers
½ large sweet onion
1 large hothouse cucumber
1 ½ ears of grilled OR 2 cups frozen white sweet corn
½ cup crumbled goat cheese/ queso fresco (optional)
2 ripe avocados
1 bunch fresh cilantro
2 limes
½ tbsp agave nectar
lemon pepper to season

1. Bring stock and quinoa to boil, then cover and simmer on low about 10 mins until cooked thoroughly

2. While waiting for quinoa to cook, grill corn, cut corn into kernels or defrost frozen kernels.

3. Once cooked, place quinoa in a large serving dish, creating an even layer on the bottom of the dish, drizzle with 1/2 tbsp olive oil, and a dash of sea salt and place in fridge to cool.

4. While quinoa is cooling, dice peppers, onions, and cucumber in small chunks all the same size, slice avocado into similar sized pieces. Place in large mixing bowl.

5. Squeeze one lime over avocado. Add corn. Chop some cilantro (about a handful or more depending on how much you love cilantro, drizzle agave, add the remaining olive oil, juice one lime, and sprinkle with lemon pepper. Toss together letting all the flavors come together.

6. Spread across cooled quinoa, garnish with cheese crumbles, cilantro chiffonade and fresh lime quarters. Enjoy as a delicious lunch or dinner meal by itself or pair with grilled or roasted fish/ chicken/ spicy shrimp skewers.

Recipe contribution courtesy of Vitamin T Daily.