Tagged with 'salad-recipe'

Mediterranean Quinoa Salad

Sep 12, 2014
Kelly Harrington, MS, RDN

This hearty yet refreshing salad is perfect for potlucks, picnics and backyard parties and BBQ’s. It can stand alone or as a great side dish with chicken or fish. All in one dish, the benefits of whole grains and lots of colorful vegetables, require no last-minute preparation. The base of the salad is quinoa, which although it is treated like a grain, is actually a seed. It is gluten-free and supplies a complete protein, as well as magnesium and fiber. Quinoa has a delicate, nutty flavor and cooks in less than 20 minutes.

You can totally adapt this to your taste, leave out what you don’t like, and add more of what you do like. Easy!

Ingredients

Yields 6 servings

1 cup uncooked quinoa

2 cups water

¼ cup lemon juice or ½-3/4 lemon, freshly squeezed

1/3 cup finely chopped shallot

Salt and pepper, to taste

2 Tbsp olive oil

¼ cup red onion, diced

1 cup cherry tomatoes or grape tomatoes, halved

2 cups cucumber, peeled and diced (from 1 English)

1/3 cup Kalmata olives, coarsely chopped

1/3 cup crumbled feta cheese

Instructions

Quinoa can be cooked in a saucepan or rice cooker, which is my preferred method. It’s a no brainer! In a saucepan, combine quinoa, water and 1/8 tsp salt in medium saucepan. Bring to a simmer. Cover and simmer over low heat until quinoa is tender and most of the liquid has been absorbed, 12 to 15 minutes. Remove from heat and let stand for 5 minutes. Fluff with a fork. Transfer to large bowl and let cool.

While the quinoa cools, dice all the vegetables. Add the red onion, olives, cucumber, and cherry tomatoes to the cooled quinoa.

Whisk lemon zest, lemon juice, shallot, salt, pepper, and olive oil in a small bowl. Add to the quinoa; toss to coat. Add the feta last.

Taste the dish at this point. Does it need more lemon? Salt? Pepper? Adjust as needed.

Enjoy!

In Health and Happiness,

Kelly Harrington, MS, RDN

Registered Dietitian Nutritionist for Healthy Goods

Jul 11, 2014
Kelly Harrington, MS, RDN

I LOVE this salad for so many reasons! Not only does a fresh, green salad always sound good this time of year, but preparation is quick, it doesn’t heat up the kitchen, it’s my quick “go-to” salad to keep in the refrigerator for busy days (hey, that’s every day!), the kale is so hearty it keeps for days in the fridge unlike lettuce based salads, it’s filling and satisfying, and the taste, of course, is delicious!

This salad is a unique blend of vegetables and is topped with roasted pumpkin seeds for a zesty crunch and cranberries for an added sweetness. It’s nutrient-dense (meaning, packed with vitamins and minerals) and contains several superfoods. You won’t be able to get enough.

Ingredients

10+ Kale leaves—I like making a big salad to have lots of leftovers, and I like to shred the kale in the food processor using the shredding disc blade. Any variety of kale tastes good. In fact, I often use 2-3 different types of kale when I make my salad. Choose organic kale if possible. It's #16 on the Environmental Working Group's guide to pesticides in produce.

4-5 large carrots, cut any way. I use the food processor's shredding disc blade.

¼ head red cabbage, cut into thin strips

¼ head green cabbage, cut into thin strips

5-6 Brussels sprouts, uncooked, cut crosswise into thin rounds

Raw Sunflower Seeds (no shell) or Raw Pepitas (No shell pumpkin seeds), amount is to taste. Something like these Go Nuts Pistachios and Pepitas would also add a pop of flavor.