Colourful Edamame Sesame Quinoa Salad

What is Quinoa (小小米)? 

Quinoa (Keen-Wah) is a nutritious, nutty tasting, tiny seed. Quinoa is the seed of a plant related to beets, chard and spinach. It cooks just like rice, but quicker. It is available at most major grocery and bulk food stores.

Nutrition Profile of Quinoa?  

Quinoa is higher in protein and iron than most grains and is a source of insoluble fibre too. It is also low in calories.

Source: Organics Biologique Quinoa

Quinoa contains all 9 essential amino acids, so its protein profile is similar to that found in meat, fish, eggs and poultry.

Quinoa is high in lysine, an amino acid essential for tissue growth and repair. The high quality protein and unique amino acid profile make it an important staple for vegetarian and vegans who rely on plant sources to meet their dietary requirements (especially protein).

Health Benefits of Quinoa 

Quinoa’s low glycemic index value means it raises blood glucose (sugar) slowly. That makes it a good choice for people with diabetes.

Quinoa is gluten free. Since quinoa does not contain gluten, it is one of the least allergenic grains.

How to Use Quinoa

• Buying

The colour of quinoa can be pale yellow, red, brown, and black. Quinoa is available in a variety of forms, including raw grains, flour and flakes. It has becoming a common ingredient in many whole grain and gluten-free products such as breakfast cereal, bread, crackers, and wraps.

• Storing

Quinoa has a hard outer shell and will keep for more than a year if stored properly. You can store in an air tight container in a cool, dry place, or in the fridge to extend its shelf life. You can also freeze cooked quinoa for up to a month.

• Cooking

This tiny seeds should be washed and rinsed before cooking to remove the naturally-occurring saponins that coat the seeds and have a bitter taste. Some seeds may come pre-washed, however, rinsing quinoa under cool running water before cooking can help eliminate any residual bitter taste associated with saponin.

Quinoa has a mild, slightly nutty favour when cooked. Quinoa triples in size when cooked. 1 cup (250mL) dry quinoa yields 3 cups cooked.

Healthy Ways to Enjoy Quinoa 

Are you ready to add quinoa to your grocery list? Here are a few ideas to get you started:

• Hot Cereal: Just add milk to leftover quinoa. You can also cook them in milk. Top with cranberries, raisons, fruit, toasted nuts/seeds. For sweetness, you can sprinkle a little cinnamon, vanilla extract or honey.
• Salads: Use it as a base, add lean meats (chicken breast, canned beans, salmon), vegetables (peppers, carrot, edamame). Mix in a little of your favourite oil and vinegar dressing. Top with low fat cheese, toasted nuts/seeds, dried cranberries or raisons. See recipe below.
• Soups and Stews: Add raw quinoa during the last 15 minutes of cooking to your favourite vegetable and bean soup for a boost of flavour and protein.
• Baked goods: muffins, cookies, breads. Quinoa flakes and flours can be added to baked goods.

My Favourite Quinoa Recipe: 

Are you tired of green lettuce salad, I made this hearty salad that includes cooked quinoa and edamame for added protein and fibre. It is vegan and gluten free.

You can serve it cold or hot. Make it ahead and keep a bowl in the fridge for your next day lunch.

It is very simple recipe and it only takes 30 minutes. You can alter the ingredients however you want.

Enjoy !!

If you like this recipe, you might also want to try this delicious Black Bean Quinoa Salad with Lime Dressing. 

Colourful Edamame Sesame Quinoa Salad

Print Recipe Pin Recipe

Prep Time 15 minutes mins

Cook Time 15 minutes mins

Total Time 30 minutes mins

Course Dinner, Lunch

Servings 8

Ingredients

  

• 1 cup cup Quinoa, rinsed
• 2 cups Water cups Water
• 1/4 tsp Salt
• 1 1/2 cups Edamame, cooked
• 3 medium carrots, peeled and diced
• 1/2 Yellow Pepper, diced
• 1/2 Red Pepper, diced

Dressing

• 2 tbsp Sesame Oil
• 2 tbsp Rice Vinegar
• 2 tsp Ginger Powder, ground (you can also use fresh grated ginger)
• 1-2 tbsp Sesame Seeds or Hemp Seeds

Instructions

 

• Place the quinoa, water, and salt in a covered pot. Heat on high until it boils, lower the heat to low, and cook for about 15 minutes or until the quinoa is soft and the water absorbed.
• Pour the quinoa into a medium-sized bowl, and mix in the edamame, carrots, and peppers.
• In a small bowl, make the dressing by mixing the sesame oil, rice vinegar , ginger powder, and sesame seeds.
• Pour the dressing over the quinoa and veggies, and mix throughly.
• Enjoy immediately, or store in a covered container for later.