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Lemon Quinoa Salad

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This recipe was tested in my Foods Lab course at New York University. As part of the class, we get to eat all of our delicious creations. This was so good I just had to share it! With beets, asparagus, arugula and quinoa, this salad provides fiber-filled carbs for energy and plant-based protein that will keep you full for hours.

Further Food Commentary:

While I try to steer clear of the trendy term “Superfood,” beets are high on the list of beneficial foods to add to your diet. Beets contain naturally occurring nitrates that the body converts to nitric oxide. This compound works to relax blood vessels, which results in lower blood pressure and increased stamina. Other beneficial compounds include betaine, a powerful anti-inflammatory, and betalins - pigments that support detoxification and help fight cancer. They are also high in vitamin C, folate, potassium and manganese.

Using lemon juice helps make the nutrients in arugula more bioavailable (easier for your body to access) while adding a ton of flavor to this dish.

By Casey Giltner, Nutritionist
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Lemon Quinoa Salad

Stars ( Reviews)

  • Prep Time:12 mins
  • Cook Time:45 mins
  • Servings: 2 as a main dish

Ingredients

1 large golden beet

1 large red beet

1 tablespoon olive oil

½ pound asparagus (trimmed and cut)

½ cup red quinoa

1 cup stock

2 tablespoons freshly squeezed lemon juice

2 tablespoons olive oil

1 tablespoon chives (fresh, chopped)

Salt and pepper to taste

2 cups arugula

¼ cup slivered almonds

Instructions

  1. Preheat the oven to 400°F.
  2. Place beets on a piece of foil and drizzle with oil.
  3. Wrap beets in foil and place in oven for 45 minutes, or until fork-tender.
  4. While beets are roasting, bring a large pot of water to a boil, add a dash of salt.
  5. Prepare a large bowl with ice.
  6. Add the asparagus to the boiling water and cook for 30 seconds, or until bright green. It should still snap.
  7. Immediately transfer asparagus into the ice bath.
  8. Once cooled, strain and set aside.
  9. Rinse quinoa in fine mesh strainer or sieve.
  10. Bring stock to a boil, seasoning with a pinch of salt.
  11. Add quinoa to boiling stock.
  12. Cover the pot and reduce heat to a bare simmer.
  13. Cook quinoa until liquid has been absorbed, about 10-15 minutes.
  14. Allow the cooked quinoa to rest with the lid on for an additional five minutes.
  15. While quinoa cools, combine lemon juice, oil, chives, salt, and pepper, mixing well.
  16. Remove beets from oven, let cool, and dice.
  17. Combine beets, asparagus, quinoa, arugula, and almonds in a large mixing bowl and toss with dressing.
Preheat the oven to 400°F. Place beets on a piece of foil and drizzle with oil. Wrap beets in foil and place in oven for 45 minutes, or until fork-tender. While beets are roasting, bring a large pot of water to a boil, add a dash of salt. Prepare a large bowl with ice. Add the asparagus to the boiling water and cook for 30 seconds, or until bright green. It should still snap. Immediately transfer asparagus into the ice bath. Once cooled, strain and set aside. Rinse quinoa in fine mesh strainer or sieve. Bring stock to a boil, seasoning with a pinch of salt. Add quinoa to boiling stock. Cover the pot and reduce heat to a bare simmer. Cook quinoa until liquid has been absorbed, about 10-15 minutes. Allow the cooked quinoa to rest with the lid on for an additional five minutes. While quinoa cools, combine lemon juice, oil, chives, salt, and pepper, mixing well. Remove beets from oven, let cool, and dice. Combine beets, asparagus, quinoa, arugula, and almonds in a large mixing bowl and toss with dressing.

Nutrition Information

Per Serving:  Calories: 516; Total Fat: 29g; Saturated Fat: 4g; Monounsaturated Fat: 25g; Polyunsaturated Fat: 7g; Cholesterol: 0mg; Sodium: 243mg; Potassium: 967mg; Carbohydrate: 52g; Fiber: 13g; Sugar: 13g; Protein: 13g

Nutrition Bonus:  Vit C: 56%; Vit A: 37%; Iron:33%; Calcium: 16%

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