Quinoa Waldorf Salad

 

This recipe has the apples, walnuts and lemon juice of the traditional Waldorf salad. The quinoa adds lots of fibre and nutrition to the dish. I've used red quinoa but you can use other coloured varieties instead.

Recipe for quinoa Waldorf Salad - full of nutrition and fibre

 

 

 

 

 

 

 

 

 

 

 

 

 

Preparation time: 10 minutes (excluding time to cool the quinoa)
Cooking time: 20 minutes
Quantity: Serves 6

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Ingredients:

1 cup quinoa
1 and 1/2 cups water
1/2 teaspoon salt
1 and 1/2 tablespoons lemon juice
1 tablespoon olive oil
2 teaspoon honey whole grain mustard
Salt and pepper
1 red apple (retain the skin)
1/2 cup chopped walnuts
2 spring onions, finely sliced
Handful bean sprouts

 

Method:

Rinse quinoa and drain. Meanwhile heat the water in a pan, add the salt and cook the drained quinoa for 15 - 20 minutes until tender. Drain well and cool.

In a small bowl mix together the lemon juice, olive oil and mustard.

Place the cooled quinoa in a large bowl. Remove the core from the apple and dice into small pieces. Add the apple, the walnut pieces and the spring onions to the bowl of quinoa.

Add the lemon juice, oil and mustard mixture to the large bowl and add the bean sprouts. Add salt and pepper to taste.

Fork through the salad lightly to evenly distribute the ingredients. Transfer to a serving platter.

Serves 6

 

Food Facts:

The word Quinoa is pronounced Kee-Nwar. It is regarded as the highly nutritional, super grain of the future even though it has been used by the Incas for thousands of years. It is capable of growing in dry, even mountainous areas. It is the seed of a leafy plant related to silver beet and spinach. Quinoa is cooked in much the same way as rice but it quadruples its size in cooking. It has a slightly nutty and mild taste. It can be used with savoury foods but can also be used as a breakfast cereal with honey, almonds and berries. It can also be processed into quinoa flour. Raw grains can be sprouted much like other seeds but the sprouting process is very fast. Sprouting boosts its nutritional content even more. Quinoa has a fairly high protein content, and has good amounts of phosphorous, magnesium, iron and calcium. It is a high fibre, gluten-free food that is considered easy to digest. It is available in white, red and black coloured varieties.

Many seeds, pulses and grains can be sprouted to create a nutritious food that can be eaten in salads or added at the last minute to cooked foods such as stir fries. Sprouted seeds contain vastly more vitamins than non-sprouted seeds. This is especially so for vitamins B and C. Seeds can very easily be sprouted at home with very little equipment needed. A handful of seeds can be placed in a large jar with water. The water is rinsed around the seeds and then tipped out. A piece of muslin can be held tight over the mouth of the jar to retain the seeds yet allow the water to drain out. The watering and draining process should be repeated 2 - 3 times per day. Depending on the seeds used you can have edible sprouts in 3 - 4 days. When the sprouts have matured they should be removed from the jar and placed in a sealed container in the refrigerator.

 

 

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