Recipe: Spicy Quinoa Salad with Cilantro and Lime
The International Journal of Epidemiology found that eating 10 servings of fruit and vegetables a day – one serving would be half a cup of cooked or raw vegetables, or one cup of salad greens – could significantly lower the risk of heart disease, stroke, cancer, and early death
By Louise Crosby
(April 5, 2017) — Mindful of the need to eat more fruits and vegetables each day, I get excited when recipes like this one come along. It checks a lot of boxes. It’s super healthy, loaded with broccoli, quinoa, pumpkin seeds, avocado and sieved hard-boiled eggs as a garnish. It’s quick and easy to put together, even for lunch on a busy day if your quinoa is already cooked. And it’s delicious, aromatic of garlic and cilantro, tangy with lime, and mellowed with olive oil and creamy, salty feta. There is also heat in the form of chilies, should you desire.
Yes, we need to eat more vegetables. A review published in the International Journal of Epidemiology in February found that eating 10 servings of fruit and vegetables a day – one serving would be half a cup of cooked or raw vegetables, or one cup of salad greens – could significantly lower the risk of heart disease, stroke, cancer, and early death. Health Canada recommends most adults eat seven servings or more a day, but according to Statistics Canada and other studies, Canadians are not getting nearly that amount.
Broccoli and other cruciferous vegetables, such as Brussels sprouts, cabbage, cauliflower and kale, are particularly effective in protecting against heart disease, stroke and cancer. So eat on. This salad, adapted slightly from Martha Rose Shulman in the New York Times, is good health in a bowl.
Broccoli and other cruciferous vegetables, such as Brussels sprouts, cabbage, cauliflower and kale, are particularly effective in protecting against heart disease, stroke and cancer.
Shulman’s original recipe called for adding soaked (uncooked) split red lentils, but I left them out. I also left out the chile. Steam the broccoli tender-crisp so as not to kill the helpful enzymes it contains, and to keep it bright green; depending on the size of your florets, this could take just a minute or two.
Cooking quinoa is easy. Combine 1 cup (rinsed) quinoa with 2 cups of water and a pinch of salt in a medium saucepan. Bring to a boil. Cover, reduce heat to low, and simmer until quinoa is tender, about 15 minutes. Makes about 3 cups.
Spicy Quinoa Salad with Cilantro and Lime
2 ½ cups cooked quinoa
1 ½ cups broccoli florets (about ⅓ of a crown), steamed a couple of minutes until tender-crisp
½ cup chopped cilantro
1 to 2 tablespoons toasted pumpkin seeds (to taste)
1 ½ to 2 teaspoons minced serrano or jalapeño chili (to taste)
1 ounce crumbled feta cheese (1/4 cup)
Freshly ground pepper
3 tablespoons fresh lime juice
Salt to taste
1 garlic clove, minced or pureed
6 tablespoons extra-virgin olive oil
2 hard-boiled eggs
1 avocado, sliced
In a large bowl, combine quinoa, broccoli, cilantro, pumpkin seeds, minced green chile, feta and freshly ground pepper. Toss together.
In a small bowl or measuring cup whisk together lime juice, salt, and garlic. Add olive oil and whisk until emulsified. Add to salad and toss together well. Taste and adjust seasoning. Put hard-boiled eggs through a sieve and sprinkle over salad. Season if desired with salt and pepper. Garnish each serving with a few slices of avocado.
Serves: 2 as a main, 4 as a side
THE EX-PRESS, April 5, 2017