Salad & Soup Recipes

Quinoa, Edamame, Corn & Mango Salad (added July 23, 2012)

2 cups frozen, shelled edamame
1 cup prepared quinoa
1-1/2 cups corn (fresh or canned)
1-1/2 cups mango cubes
1 cup tomato, chopped
1/2 cup red onion, chopped
1 tbsp extra virgin olive oil
2 tbsp cilantro, chopped
1 tbsp lime juice
1/4 tsp black pepper
3/4 tsp salt

Prepare edamame according to package directions. Drain and rinse under cold water. Transfer to large bowl. Stir in corn, mango, tomato, onion, cilantro, oil, lime juice, salt and pepper. Toss well.

Gourmet Black Beans with Quinoa (added June 5, 2012)

1 tbsp light olive oil
2 large cloves of garlic, minced
1 tsp dried oregano
3 cans (15 oz) black beans, rinsed and drained
ground black pepper
1 lg onion, chopped
1 tbsp ground cumin
1 jar (4 oz) finely chopped pimientos
1/4 cup rice vinegar
salt
salsa and chopped fresh cilantro (for serving)
1 cup pre-cooked quinoa

In a large deep skillet over medium heat, warm oil. Add onion and cook, stirring often, until tender. Stir in garlic, cumin and oregano. Cook and stir for 30 sec. or until fragrant.

Add pimientos and their juice. Cook, stirring to deglaze the pan. Stir in the beans and vinegar. Bring to boil. Reduce the heat to medium-low and add precooked quinoa. Stir, cover and simmer for 10 min. to blend the flavours.

Serve if desired with salsa and lots of fresh cilantro.

Curried Chicken Salad (added June 5, 2012)

1/4 cup fat-free plain Greek yogurt
1/4 cup fat-free mayonnaise
1 tsp. lemon juice
1 tsp. curry powder
1/4 tsp. salt
8 oz. cooked and roughly cut chopped skinless chicken breast
1 cup halved firm red grapes
1/2 cup finely chopped celery
1/4 cup finely chopped onion
1/4 cup sliced almonds
1/4 cup finely chopped fresh cilantro
Optional seasoning: cayenne pepper
Optional add-in for additional protein: 1 cup pre-cooked quinoa

In a large bowl, thoroughly mix the yogurt, mayo, lemon juice and seasonings.

Add remaining ingredients and toss to coat. Chill before serving (or if you can’t wait, just gobble it up!).

Lemony Kale Salad (added May 1, 2012)

1 bunch fresh kale
Freshly squeezed juice from 1/2 lemon
1 tbsp olive oil
1 navel orange, peeled and bitter white pith removed
1 tsp. maple syrup
Sea salt
Freshly ground black pepper
1/4 cup pumpkin seeds, toasted

Trim kale, removing stalks. Stack leaved one on top of the other, and thinly slice crosswise into ribbons. Wash and spin dry. Place in large bowl.

Drizzle lemon juice, olive oil and a little salt. Using your fingertips, massage leaves until kale begins to soften and wilt. Salad can be made up to this point and refrigerated for up to 2 days.

Cut peeled orange into segments and add to salad. Drizzle with maple syrup. Toss together to coat evenly. Add sea salt and fresh pepper to taste. Sprinkle with pumpkin seeds just before serving.

Makes: 4 servings. Each serving contains: 171 calories; 5 g protein; 11 g total fat; 17 g carbs; 4 g fibre; 39 g sodium.

Quinoa Bean Salad

1 cup water
½ cup quinoa
19 oz can chickpeas, drained and rinsed
14 oz ca kidney beans, drained and rinsed
1 cup sliced green bell pepper
1 cup diced celery
¾ cup chopped red onion
½ cup apple cider vinegar
¼ cup olive oil
2 tsp minced fresh garlic
2 tsp dried oregano
½ tsp ground black pepper

Bring the water and quinoa to a boil in a medium saucepan. Cover, reduce to a simmer and cook for 10 minutes. Turn the heat off and leave the covered saucepan on the burner for another 4 minutes. Fluff with a fork and allow the quinoa to cool.

Combine the quinoa, chickpeas, kidney beans, green pepper, celery and onion in a large bowl.

In a small bowl mix the vinegar, oil, garlic, oregano and black pepper until well blended.

Add the dressing to the salad, mix well and serve immediately.

Lentil Quinoa Soup

1 tbsp olive oil
1 onion, chopped
2 garlic cloves, chopped
2 carrots, chopped
1-1/2 cups green lentils
½ cup quinoa
2 tbsp paprika
1 tsp crumbled dried mint
¼ tsp hot pepper flakes
6 cups vegetable stock
1 can (14oz) tomato sauce
1/3 cup greek yogurt
1 lime or lemon, cut into wedges

In large, heavy saucepan, heat oil over medium low heat, cook onion, garlic and carrots, stirring occasionally for 5 minutes.

Stir in lentils, quinoa, paprika, mint and hot pepper flakes; cook, stirring for 5 minutes or until onion is softened and paprika has deepened in colour.

Pour in 6 cups stock; bring to a boil. Reduce heat, cover and simmer for 40-50 minutes, or until lentils and quinoa are tender.

Stir in tomato sauce; bring to simmer, adding more stock if thinner soup is desired. Ladle into bowls; garnish with yogurt. Serve with lime wedges to squeeze into soup.

Makes 6 servings

Per Serving:

360 calories
8 g fat
21 g protein
54 g carbohydrate
very high source of fiber
excellent source of iron

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