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3 delicious healthy quinoa salads

Quinoa is one of the most nutritious pseudocereals. Therefore, it is worth incorporating it into lunch or dinner. Discover how to prepare 4 delicious salads based on this food.

Quinoa is the seed of the plant whose scientific name is Chenopodium quinoa . It is currently one of the most popular foods in the world, as its high nutrient content has allowed it to stand out among the so-called “superfoods”. Do you want to learn how to prepare delicious quinoa salads?

Quinoa has a crisp texture and a slight nutty flavor that pairs well with other foods. The most interesting thing is that it does not contain gluten and it is one of the few foods that provides good amounts of the nine essential amino acids. Dare to enjoy it through these salads.

Nutritional properties of quinoa

Before learning how to make quinoa salads, it’s worth taking a brief look at its nutritional properties. Although many do not know it, the year 2013 was designated “the international year of quinoa” by the United Nations, recognizing its potential to contribute to food security worldwide.

Quinoa are edible seeds that have been cultivated since ancient times in South America. It is not a cereal grain, but a pseudocereal. In other words, they are seeds whose preparation is similar to that of whole grains, without being one of them. Every 185 grams of cooked quinoa provides:

  • Fat: 4 grams.
  • Protein: 8 grams.
  • Fiber: 5 grams.
  • Manganese: 58% of the Recommended Daily Allowance (CDR).
  • Magnesium: 30% of the CDR.
  • Phosphorus: 28% of the CDR.
  • Folate: 19% of the CDR.
  • Copper: 18% of CDR.
  • Iron: 15% of CDR.
  • Zinc: 13% of the CDR.
  • Potassium at 9% of the CDR.
  • More than 10% of the recommended daily dose of vitamins B1, B2 and B6.
  • Small amounts of calcium, B3 (niacin), and vitamin E.

It should be noted that, unlike many whole grains or conventional cereals, quinoa does not contain gluten. Because of this, it is an excellent alternative for those who have celiac disease or gluten intolerance.

In fact, some studies have been able to determine that the use of this food instead of the typical gluten-free ingredients , such as potatoes, rice flour and corn, can considerably increase the nutritional value and antioxidants in the diet.

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How to prepare delicious quinoa salads for your diet

Because of its popularity in recent years, quinoa has become the basis for many healthy, gluten-free recipes. Although it can be added in soups, stews, cookies and many other preparations, today we propose to enjoy it in salads.

1. Quinoa and avocado salad

3 delicious healthy quinoa salads
3 delicious healthy quinoa salads

All quinoa salads are delicious and healthy, however, this option with avocado is one of the best alternatives. It is very easy to prepare and allows you to increase your consumption of vitamins C and E, essential amino acids and fiber.

Ingredients

  • 1 cup of quinoa (185 g)
  • ¼ cup freshly squeezed lemon juice (62 ml)
  • ¼ cup olive oil (62 ml)
  • 1 cucumber, chopped
  • 2 tomatoes cut into squares
  • ½ cup of chopped parsley (100 g)
  • ½ red onion
  • 1 ripe avocado
  • Salt and pepper to taste

Preparation

  • To start, cook the quinoa in a pot of water. Once it reaches its boiling point, lower the heat, cover the pot, and let it cook for 15 minutes.
  • Meanwhile, place the tomatoes, cucumber, and red onion in a deep bowl (all previously chopped).
  • Subsequently, add the olive oil, lemon juice and salt and pepper to taste.
  • When the quinoa is ready, drain it and mix it with the other ingredients.
  • Lastly, drizzle the chopped parsley and add the diced avocado.

2. Delicious quinoa salads: tomato and basil

With this delicious quinoa, tomato and basil salad you can enjoy a recipe full of antioxidants . The best of all? It is very low in calories and you can use it to complement your diet to lose weight.

Ingredients

  • 2 cups cooked quinoa (370 g)
  • 2 fresh ripe tomatoes
  • 20 fresh basil leaves
  • 3 tablespoons of olive oil (45 ml)
  • 1 tablespoon of apple cider vinegar (15 ml)
  • Salt and pepper to taste

Preparation

  • First, cook the quinoa in water for 15 to 20 minutes over low heat.
  • When it is ready, drain it and pour it into a salad bowl.
  • Next, add the chopped fresh tomatoes and basil.
  • Finally, prepare a dressing with the olive oil, vinegar, salt and pepper to taste, and drizzle it over the salad.

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3. Quinoa salad with cob and chives

3 delicious healthy quinoa salads
3 delicious healthy quinoa salads

Are you looking for a healthy recipe to surprise your whole family? Then prepare this quinoa salad with cob and chives. Its interesting combination of ingredients provides us with a delicious, healthy and perfect dish to accompany main meals.

Ingredients

  • 2 cups cooked cob cloves (370 g)
  • 2 cups cooked quinoa (370 g)
  • 3 chives, finely chopped
  • 3 tablespoons of lemon juice (45 ml)
  • 4 tablespoons of butter (80 g)
  • 1 teaspoon of honey (7.5 g)
  • Salt and pepper to taste

Preparation

  • The first thing you should do is mix the cooked cob kernels with the quinoa and chopped chives.
  • Then make a vinaigrette with the lemon juice, honey, melted butter, salt and pepper.
  • Sprinkle it on the salad, mix well and enjoy.

Ready to try these quinoa salads at home? As you just noticed, it is a very healthy and versatile food that improves the nutritional quality of your dietEnjoy it with the recipe that you like the most.

Anna

Anna is a registered dietitian with a bachelor’s degree and a certificate in general nutrition. she is started as a nutritionist clerk in 2017 and moved to buzzrecipes in 2018. she is now manages author communications, topic selection, and medical review of all nutrition content.

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