3 Delicious, Healthy Quinoa Salads

Quinoa is one of the most nutritious pseudo-grains. That’s why it’s worth incorporating it into your lunch or dinner. Find out how to prepare 4 delicious salads based on this food.

Quinoa is the seed of the plant whose scientific name is Chenopodium quinoa . It is currently one of the most popular foods in the world because its high nutrient content has made it stand out among “super foods”. Want to learn how to make delicious, healthy salads with quinoa?

Quinoa has a crunchy texture and a slight nutty taste that goes well with other foods. Best of all, it’s gluten-free and one of the few foods that provides good amounts of all nine essential amino acids. Dare to savor it with these salads.

Nutritional properties of quinoa

Before learning how to prepare salads with quinoa, it is useful to briefly review its nutritional properties. Although many do not know it, the year 2013 has been designated as the “International Year of Quinoa” by the United Nations, recognizing its potential to contribute to food security around the world.

Quinoa is an edible seed that has been cultivated in South America since ancient times. It is not a cereal, but a pseudo-cereal. In other words, they are seeds whose preparation is similar to that of whole grains, without being part of it. Each 185 grams of cooked quinoa provides:

• Fat : 4 grams
• Protein : 8 grams
• Fiber : 5 grams
• Manganese : 58% of the recommended daily allowance (RDI)
• Magnesium : 30% of the RDI
• Phosphorus : 28% of the RDI
• Folate : 19% of the RDI
• Copper : 18% of the RDI
• Iron : 15% of the RDI
• Zinc : 13% of the RDI
• Potassium : 9% of the RDI
• More than 10% of the recommended daily allowance of vitamins B1, B2 and B6
• Small amounts of calcium, B3 (niacin), and vitamin E

It should be noted that unlike many whole or conventional grains, quinoa does not contain gluten. Therefore, it is an excellent alternative for people with celiac disease or gluten intolerance.

In fact, some studies have found that using these foods instead of typical gluten-free ingredients, such as potatoes, rice flour, and corn, can significantly increase the nutritional value and antioxidants of the diet. food.

How to make delicious, healthy quinoa salads for your diet

Thanks to the popularity it has gained in recent years, quinoa has become the basis of many healthy, gluten-free recipes. Although it can be added to soups, stews, cookies and many other preparations, today we offer to enjoy it in salads.

1. Quinoa and avocado salad

All quinoa salads are delicious and healthy, but this option with avocado is one of the best alternatives. It is very easy to prepare and allows you to increase your intake of vitamins C and E, essential amino acids and fiber.

Ingredients

• 1 cup of quinoa (185 g)
• ¼ cup freshly squeezed lemon juice (62 mL)
• ¼ cup olive oil (62 ml)
• 1 cucumber, chopped
• 2 tomatoes, cut into squares
• ½ cup of chopped parsley (100 g)
• ½ red onion
• 1 ripe avocado
• Salt and pepper to taste

Preparation

• To start, cook the quinoa in a pot of water. Once everything has reached the boiling point, lower the heat, cover the pan and cook for 15 minutes.
• Meanwhile, put the tomatoes, cucumber and red onion in a deep bowl (all chopped beforehand).
• Then add olive oil, lemon juice, salt and pepper to taste.
• When the quinoa is ready, drain it and mix it with the other ingredients.
• Finally, sprinkle with the chopped parsley and add the diced avocado.

2. Healthy quinoa salads: tomato and basil

With this delicious salad of quinoa, tomatoes and basil, you can enjoy a recipe full of antioxidants. The little extra? It is very low in calories and you can use it as a supplement to your diet to lose weight.

Ingredients

• 2 cups of cooked quinoa (370 g)
• 2 fresh ripe tomatoes
• 20 fresh basil leaves
• 3 tablespoons of olive oil (45 ml)
• 1 tablespoon of apple cider vinegar (15ml)
• Salt and pepper to taste

Preparation

• First, cook the quinoa in water for 15-20 minutes over low heat.
• When it’s ready, drain it and pour it into a bowl.
• Then add the fresh tomatoes and the chopped basil.
• Finally, prepare a vinaigrette with olive oil, vinegar, salt and pepper to taste, and sprinkle it on the salad.

3. Quinoa salad with corn and chives

Are you looking for a healthy recipe to surprise your whole family? So prepare this quinoa salad with corn and chives. Its interesting combination of ingredients gives us a delicious, healthy and perfect dish to accompany main meals.

Ingredients

• 2 cups of cooked corn kernels (370 g)
• 2 cups of cooked quinoa (370 g)
• 3 finely chopped spring onions
• 3 tablespoons of lemon juice (45 ml)
• 4 tablespoons of butter (80 g)
• 1 teaspoon of honey (7.5 g)
• Salt and pepper to taste

Preparation

• The first thing to do is to mix the cooked corn kernels with the quinoa and chopped scallion.
• Then make a vinaigrette with the lemon juice, honey, melted butter, salt and pepper.
• Pour it over the salad, mix well and enjoy.

Ready to try these quinoa salads at home? As you have just noticed, it is a very healthy and versatile food that improves the nutritional quality of your diet. Enjoy it with the recipe you prefer.