Quinoa salad
This quinoa salad takes us on a long journey to the distant Andes. We are in Peru, a vast and fascinating land, populated by the descendants of the famous and ancient Inca dynasties. When on this side of the Atlantic our ancestors were enveloped by the darkness of the Middle Ages, in Peru a great Inca empire was flourishing. This pre-Columbian civilization was in many ways erudite and advanced, and also had a well-developed cuisine with the few simple ingredients that their land offered. These included - in addition to corn and the ubiquitous potatoes, or sweet potatoes - quinoa, a plant similar to other cereals having a high protein content, but also containing magnesium, zinc and phosphorus. It is a truly wonderful grain, blessed with a rich combination of nutrients and completely devoid of bad fats. Today we invite you to try quinoa with us, which perhaps you already know from a trip to South America or, without even having gone so far, to Spain.
Ingredients
* approximate values per serving
Preparation
Put the quinoa on to boil in salted water for 10 minutes, then drain and allow to cool. Put the green soybeans on to cook for 20 minutes. Drain and leave to cool. Cut the cabbage into thin julienne slices. Make the sauce by blitzing the carrot and lemon juice with salt and oil with an electric hand blender. Thinly slice the green apple. Serve the salad by mixing together the quinoa with the soya, raw peas, apple, preserved tomatoes in oil, the cabbage and the lemon and carrot sauce.
Step by step
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Cook the quinoa in water for 10 minutes
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Cook the previously soaked soya beans for 20 minutes in water
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Finely shred the cabbage
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Make the sauce for this salad by blitzing carrot, oil, salt and lemon juice in an electric blender until you get a thick, juicy and very tasty sauce.
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Thinly slice some apple
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Your salad is ready. Here it is shown in its constituent parts
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Additional information
Quinoa Salad with Green Soybeans and Fresh Peas
One of the tastiest variations of quinoa salad is the one enriched with green soybeans and fresh peas. This preparation not only adds a touch of freshness but also a significant amount of nutrients. Green soybeans, with their delicate flavor, pair perfectly with quinoa, creating a dish rich in plant-based proteins. The peas, left raw, add crunch and a vibrant color to the salad. To prepare this variation, simply follow the classic procedure, adding the cooked soybeans and peas just before serving. This salad is ideal for a light lunch or as a side dish, perfect for those looking for a healthy and nutritious dish without sacrificing flavor.
Brazilian Quinoa Salad with Cabbage
Another version of the dish is the Brazilian quinoa salad, where cabbage plays a starring role. This ingredient, typical of Brazilian cuisine, cut into julienne, gives a crunchy note and a unique flavor to the salad. To prepare this variation, you can simply replace the peas with cabbage, mixing everything with quinoa and green soybeans. The result is a colorful and appetizing salad, perfect to accompany meat or fish dishes, or to enjoy on its own. A dish that encapsulates the fresh and genuine flavors of Brazil, making it ideal for a summer dinner or an outdoor picnic.
Light Quinoa Salad with Tomatoes and Carrots
For those looking for a lighter option, the light quinoa salad with tomatoes and carrots is a perfect choice. This version eliminates the soybeans and focuses on fresh and light ingredients, while still maintaining a high nutritional value. Tomatoes, rich in antioxidants and vitamins, and carrots, known for their beta-carotene content, make this dish not only healthy but also very colorful. To prepare it, simply cook the quinoa and mix it with diced fresh tomatoes and grated carrots. Dress with a light vinaigrette made of lemon juice and olive oil. This salad is ideal for those on a low-calorie diet, without sacrificing flavor and freshness.
Nutritional Benefits of Quinoa Salad and Approximate Calories
Quinoa salad is an extremely nutritious dish, thanks to the presence of quinoa, a grain rich in proteins, fibers, and minerals. Quinoa is considered a complete food, as it contains all nine essential amino acids. Additionally, it is naturally gluten-free, making it suitable for those with intolerances. Carrots provide vitamin A, essential for eye health, while tomatoes provide lycopene, a powerful antioxidant. On average, a serving of quinoa salad provides about 250-300 calories, depending on the ingredients used and the portions. This makes it an excellent choice for those looking to maintain a healthy and balanced diet.
Can Quinoa Salad be Stored in the Refrigerator?
The question of whether quinoa salad can be stored in the refrigerator is quite common. The answer is yes, but with some precautions. It is advisable to store the salad in an airtight container to preserve freshness and flavor. However, it is best consumed within 2-3 days of preparation, as some ingredients, such as tomatoes and apples, may lose their crunchiness. If you have used fresh ingredients and have not added sauces or dressings, the salad can maintain a good consistency for a couple of days. Before consuming, make sure to mix it well and, if necessary, add a drizzle of oil or a splash of lemon to brighten up the flavor.