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Recipes

Quinoa Salad

Ingredients

For the salad:

  • 3/4 C cooked quinoa, preferably the red or black variety
  • 1 C sprouted lentils or sunflower seeds
  • 3 oz wild arugula or baby arugula (4 cups tightly packed)
  • 1/4 red bell pepper, sliced thin
  • 1/4 C broken walnuts (3/4 ounce)
  • 1/4 C crumbled feta (1 ounce)
  • 2 to 3 tbsp chopped fresh herbs, like dill, tarragon, chives and parsley

For the dressing:

  • 1 tbsp fresh lemon juice
  • 1 tbsp sherry vinegar or red wine vinegar
  • Salt and freshly ground pepper
  • 1/2 tsp dijon mustard
  • 1 small garlic clove, puréed with a pinch of salt
  • 6 tbsp extra virgin olive oil, or use half olive oil and half grapeseed oil

Instructions

Use lentil or sunflower sprouts, which have a peppery flavor, in this well-textured salad. These sprouts are available in many farmers’ markets but very easy to make yourself (see below). I prefer black or red quinoa in this dish because I like the texture, but regular quinoa works as well.

For the dressing:

  1. Combine all of the salad ingredients in a large bowl.
  2. Whisk together the lemon juice, vinegar, salt and pepper, mustard and garlic.
  3. Whisk in the oil.
  4. Toss with the salad, and serve.

To make sprouts:

  1. Place 2 to 3 tablespoons lentils or sunflower seeds in a wide-mouthed jar and cover with water.
  2. Soak overnight.
  3. Place a piece of cheesecloth over the top of the jar, and secure with a rubber band.
  4. Drain the lentils and shake them so that they are not in a big pile, but some are adhering to the sides of the jar.
  5. Place the jar in a dark place, like underneath the kitchen sink.
  6. Water and drain twice a day for two to three days until the lentils have sprouts about 1/2 to 3/4 inch long.
  7. Leave in a sunny place for an hour or two, then refrigerate.

Yield: Serves four to six.

Advance preparation: Cooked quinoa will keep for four days in the refrigerator. The dressing can be made several hours ahead of serving.

Nutritional information per serving (four servings): 307 calories; 4 gramssaturated fat; 5 grams polyunsaturated fat; 16 grams monounsaturated fat; 6 milligramscholesterol; 14 grams carbohydrates; 3 grams dietary fiber; 102 milligrams sodium (does not include salt to taste); 6 grams protein

Nutritional information per serving (six servings): 205 calories; 3 grams saturated fat; 3 grams polyunsaturated fat; 10 grams monounsaturated fat; 4 milligrams cholesterol; 10 grams carbohydrates; 2 grams dietary fiber; 68 milligrams sodium (does not include salt to taste); 4 grams protein

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