Asian Orange Quinoa Salad
December 15, 2015
July 21, 2015
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.
- 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.)
- 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
- Thoroughly rinse quinoa in a bowl and drain.
- 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.
- 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.
- When quinoa and edamame are cool, place in large bowl and mix in the red pepper, orange, carrots, green onions and almonds.
- Toss with dressing. May be served at room temperature or chilled.
Makes 10, one-half cup servings.
Adapted from Once Upon a Cutting Board.
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.