By Brandon McDearis
If you are concerned with eating well, but you are not familiar with quinoa (pronounced “keen-wah”), then listen up. This South American grain packs a significant nutritional punch. Unlike wheat or rice, quinoa has a balanced set of essential amino acids, making it an unusual complete source of protein. The World Health Organization recently rated its quality of protein at least the equivalent (if not better) than that of cow’s milk. Not only is this a great alternative for vegetarians and vegans, but it is also gluten free, therefore making it easy to digest for those suffering from Celiac disease and other digestive disorders. In addition to it’s high (12-18%) protein content, quinoa is also an excellent source of calcium, iron, vitamin E, phosphorus, riboflavin, and several B vitamins, along with some omega-3 fatty acids. No wonder the Andean Incas used to refer to it as chisaya mama or “the mother of all grains”.
For this month’s recipe, I combined some Greek and and Italian flavors for this light and refreshing quinoa salad. Adding this “supergrain” to the already heart healthy Mediterranean diet could be even more insurance for furthering one’s longevity. Enjoy this salad either by itself for lunch or as an accompaniment to a main course during dinner. It serves 8.
Ingredients:
– Quinoa: 12 oz
– Red Onion: ¼ cup (finely diced)
– Grape Tomatoes: 12 each (quartered)
– Basil: 1 oz (chiffonade into thin strips)
– Feta Cheese: 4 oz
– Olive Oil: ¼ cup
– Balsamic Vinegar: 3 tbsp
– Salt: 1 tbsp
– Black Pepper: 1 tsp
– Granulated Garlic: 1 tsp
– Dried Oregano: 1/8 tsp
Preparation:
1. Rinse and strain quinoa if it is not already pre-washed. Place in a medium to large-sized saucepan with 3 cups of water. Bring to a boil, reduce to a simmer, cover and cook until all of the water is absorbed (about 10-15 minutes). When done, the quinoa grain will appear soft and translucent, and the germ ring will be visible along the outside edge of the grain.
2. Transfer to a large bowl and allow to cool down in the refrigerator. While waiting for it to cool, slice and dice the vegetables, and gather together the rest of the ingredients.
3. Once the quinoa has cooled down, mix all of the ingredients together. Wait 5-10 minutes before eating, so that all of the flavors can absorb into the grain.
Nutrition Facts:
Calories: 286 / Fat: 11g / Saturated Fat: 1.5g / Carbohydrates: 34g / Fiber: 5g / Protein: 10g
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Brandon McDearis is a personal chef working in the Charlotte area. He currently owns and operates Your Way Cuisine, www.yourwaycuisine.com. In addition to his culinary training, Brandon also holds a Bachelor of Science degree in foods and nutrition, with a concentration in dietetics. He primarily focuses on healthy cooking and addressing specific dietary needs of everyone from professional and amateur athletes, to busy families and elderly people.
