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Asian Orange Quinoa Salad

Asian orange quinoa salad

This easy, refreshing salad is low in calories, fat and sodium, and makes a great side dish to any meal. It travels well to summer picnics and tastes great. What more could you ask? If you haven’t yet cooked with quinoa, this recipe is a great way to start.

Incorporating quinoa into your diet could reduce your risk of cardiovascular disease, Type 2 diabetes, high blood pressure, colon cancer, and obesity. Many studies have shown that as whole grain intake increases, the risk for all five of these lifestyle-related conditions decreases. To read more about current studies on whole grains, visit the Whole Grains Council.

Quinoa is a versatile ingredient that can be used in place of rice in any recipe. Its subtle nutty flavor makes a great complement in baking, as a breakfast grain, in hot side dishes or cold salads, and even in a burger.

INGREDIENTS

  • 1 cup uncooked quinoa (common varieties are white, red or a mix of black and white)
  • 2 cups water
  • 1 cup frozen shelled soybeans (edamame)
  • 1 red bell pepper, chopped
  • 1 orange, peeled and chopped
  • 2 carrots, chopped
  • 2 scallions (green onions) sliced
  • ¼ cup almond slivers (For toasted almonds toss in small skillet over medium heat for a few minutes until they turn golden brown.)

Dressing Ingredients

Whisk Together:
  • 2 tablespoons orange juice
  • 2 tablespoons rice vinegar
  • 2 tablespoons sesame oil
  • 1 teaspoon chili oil
  • 1 tablespoon lite soy sauce
  • 1 clove garlic, minced
  • 1 teaspoon honey
  • ¼ teaspoon black pepper

INSTRUCTIONS

  1. Thoroughly rinse quinoa in a bowl and drain.
  2. Bring water to a boil in saucepan and add quinoa. Reduce heat to low, cover saucepan and simmer 15 minutes. Remove from heat, keep covered. After 5 minutes, remove lid, fluff with fork and cool.
  3. Cook soybeans or edamame by bringing a cup of water to a boil. Add edamame and simmer for about 4 minutes then drain and cool.
  4. When quinoa and edamame are cool, place in large bowl and mix in the red pepper, orange, carrots, green onions and almonds.
  5. Toss with dressing. May be served at room temperature or chilled.

Makes 10, one-half cup servings.
Adapted from Once Upon a Cutting Board.

Nutritional Information
Per one-half cup serving: 140 calories; 4.5 g total fat (.2 g saturated, .8 g polyunsaturated, 1.3 g monounsaturated); 143 mg sodium; 65 mg cholesterol; 20.5 g carbohydrate; 3.7 g fiber; 4.4 g sugars; 5.4 g protein; 133 mg potassium.

About LG Health Hub

The LG Health Hub features breaking medical news and straightforward advice to help individuals of all ages make healthy choices and reach their wellness goals. The blog puts articles by trusted Lancaster General Health clinical experts, good 'n healthy recipes, videos, patient stories, and health risk assessments at your fingertips.

 

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