By Anne Lindsay
Pronounced “keen-wah,” the small grain-like seeds of this South American plant supply the
same nutrients as grains like wheat, barley and rice. One-half cup (125 mL) cooked quinoa is
high in magnesium and is also a source of iron and zinc. Look for it in select grocery stores
and health food stores. Its crunchy texture makes an interesting and pleasing base for a salad.
If you like, use sections of fresh orange instead of canned mandarin orange.
Makes 8 servings, 1⁄2 cup (125 mL) each
Ingredients:
Salad:
1 cup quinoa 250 mL
1 cup diced (unpeeled) cucumber 250 mL
1⁄2 cup diced figs or dried apricots or raisins 125 mL
1⁄2 cup drained canned mandarin orange sections, halved 125 mL
1⁄4 cup sunflower seeds or toasted almonds 50 mL
2 green onions, diced 2
2 tbsp chopped fresh coriander (cilantro) or parsley 25 mL
Dressing:
1 tsp grated lemon or lime rind 5 mL
3 tbsp fresh lemon or lime juice 50 mL
1 tbsp sesame oil 15 mL
1 tsp granulated sugar 5 mL
1⁄4 tsp each ground cumin and coriander 1 mL
Method:
Rinse quinoa under cold running water; drain. In saucepan, bring 2 cups (500 mL) water to
boil; stir in quinoa. Reduce heat, cover and simmer for 15 minutes or until water is absorbed
and quinoa is translucent; drain and let cool. In salad bowl, combine quinoa, cucumber, figs,
orange sections, sunflower seeds, onions and coriander.
Dressing: In small bowl, mix lemon rind and juice, oil, sugar, cumin and coriander; pour over
salad and toss to mix.
MAKE AHEAD: Cover and refrigerate for up to 3 days.
NOTE: Use these high-fat ingredients sparingly in your salads: nuts, avocados, bacon bits,
high- fat cheese, olives, croutons prepared with added fat and, of course, high-fat salad
dressings.
PER SERV ING: 161 calories, 4 g protein, 5 g total fat, 1 g saturated fat, 0 mg cholesterol, 26
g carbohydrate, 3 g fibre, 8 mg sodium, 311 mg potassium
From: Lighthearted at Home by Anne Lindsay
Published by John Wiley & Sons, 2010
Excerpted with permission
Broadcast on CBC Radio’s North by Northwest Cooking Club
www.cbc.ca/nxnw
