Quinoa with Salad Greens & Radishes

Quinoa with Salad Greens & Radishes

Description:
Quinoa with Salad Greens & Radishes is a refreshing and nutritious salad that combines the earthy flavors of quinoa with the crispness of salad greens and the peppery bite of radishes. This dish is not only delicious but also packed with essential nutrients, making it a popular choice for those looking for a healthy and satisfying meal.

History:
Quinoa, pronounced “keen-wah,” is an ancient grain that has been cultivated for thousands of years in the Andean region of South America. It was a staple food for the Inca civilization and was often referred to as the “mother grain” due to its nutritional richness. Quinoa has gained worldwide popularity in recent years for its exceptional nutritional value, including being a complete protein source.

Components:
To prepare Quinoa with Salad Greens & Radishes, you’ll need the following ingredients:

For the Salad:

• 1 cup quinoa
• 2 cups water or vegetable broth
• 4 cups mixed salad greens (such as lettuce, spinach, arugula)
• 1 cup thinly sliced radishes
• 1/4 cup chopped fresh herbs (e.g., parsley, cilantro, or mint)
• 1/4 cup crumbled feta cheese (optional)
• 1/4 cup toasted nuts or seeds (e.g., almonds, pumpkin seeds)
• Salt and pepper to taste

For the Dressing:

• 3 tablespoons olive oil
• 2 tablespoons lemon juice
• 1 clove garlic, minced
• 1 teaspoon Dijon mustard
• Salt and pepper to taste

Steps to Prepare:
Here are the steps to prepare Quinoa with Salad Greens & Radishes:

Step 1: Cook Quinoa

1. Rinse the quinoa under cold water to remove any bitterness.
2. In a medium saucepan, combine the rinsed quinoa and 2 cups of water or vegetable broth.
3. Bring to a boil, then reduce the heat to low, cover, and simmer for about 15-20 minutes or until the quinoa is tender and the liquid is absorbed.
4. Remove from heat, fluff with a fork, and let it cool to room temperature.

Step 2: Prepare the Dressing

1. In a small bowl, whisk together the olive oil, lemon juice, minced garlic, Dijon mustard, salt, and pepper until well combined. Set aside.

Step 3: Assemble the Salad

1. In a large mixing bowl, combine the cooked and cooled quinoa, mixed salad greens, thinly sliced radishes, and chopped fresh herbs.
2. Drizzle the dressing over the salad and toss to combine, ensuring that all ingredients are well coated with the dressing.
3. If desired, sprinkle crumbled feta cheese and toasted nuts or seeds on top for added flavor and texture.
4. Season with additional salt and pepper to taste.

Step 4: Serve

1. Divide the Quinoa with Salad Greens & Radishes among serving plates or bowls.
2. Garnish with extra herbs or a lemon wedge if desired.
3. Serve immediately and enjoy your nutritious and delicious salad!

Time Needed:
The preparation time for Quinoa with Salad Greens & Radishes is approximately 30 minutes. This includes cooking the quinoa, preparing the dressing, assembling the salad, and serving it. It’s a relatively quick and straightforward recipe, making it a perfect choice for a healthy and satisfying meal.

Nutrition Facts for Quinoa with Salad Greens & Radishes

Here are the approximate nutrition facts for a serving of Quinoa with Salad Greens & Radishes:

• Calories: 300-350 calories per serving (may vary depending on portion size and optional ingredients like cheese and nuts).

• Protein: 8-10 grams per serving. Quinoa is a complete protein source, containing all nine essential amino acids, making it an excellent choice for vegetarians and vegans.

• Carbohydrates: 40-45 grams per serving. Quinoa is a good source of complex carbohydrates, providing sustained energy.

• Dietary Fiber: 5-7 grams per serving. Quinoa and salad greens contribute to the fiber content, promoting digestive health.

• Fat: 12-15 grams per serving (may vary depending on the amount of olive oil and optional cheese or nuts). The fat mainly comes from healthy sources like olive oil and nuts.

• Vitamins and Minerals: Quinoa is rich in various vitamins and minerals, including:

  • Iron: Important for transporting oxygen in the blood.
  • Magnesium: Supports muscle and nerve function.
  • Phosphorus: Essential for bone health.
  • Folate: Necessary for cell division and the formation of DNA.

• Antioxidants: Salad greens and fresh herbs in the recipe provide antioxidants that help protect cells from damage caused by free radicals.

• Low Sodium: This recipe can be relatively low in sodium, especially if you control the amount of salt in the dressing.

• No Cholesterol: Quinoa is naturally cholesterol-free, and using olive oil instead of saturated fats keeps this recipe heart-healthy.

Health Information:

• High-Quality Protein: Quinoa is a complete protein source, making it suitable for vegetarians and vegans. Protein is essential for muscle repair and overall body function.

• Complex Carbohydrates: The carbohydrates in quinoa provide sustained energy without causing rapid spikes in blood sugar levels. This can help with appetite control and energy stability throughout the day.

• Fiber: The fiber in this dish aids in digestion, promotes a feeling of fullness, and supports gut health.

• Healthy Fats: The olive oil in the dressing contains monounsaturated fats, which are associated with heart health.

• Nutrient-Rich: Quinoa is a nutrient-dense grain, providing vitamins, minerals, and antioxidants that contribute to overall well-being.

• Low in Saturated Fat: This recipe is relatively low in saturated fat, which is beneficial for heart health.

• Customizable: You can adjust the ingredients to suit your dietary preferences or restrictions, such as making it dairy-free or nut-free.

Remember that specific nutritional values can vary based on the portion size and optional ingredients you choose to include. Always check labels and adjust quantities to meet your dietary needs and goals.