TRI-COLOUR QUINOA SALAD: Vegan, high protein, easy, singleton, small households

Surprisingly tasty stand-alone vegan salad...

High-protein quinoa salad - no other protein necessary for all amino acids

 

67 has tried quinoa a few times and been put off by its bitterness and the difficulty of cooking it well.  

This version 67 stumbled on in a local deli* and fell in love.  So much so, 67 rushed out to buy a packet** for the cupboard and has not stopped making it since.  

Tri-colour quinoa contains three colours of the grain: white, black and red.  It's gluten free.  It contains all 9 amino acids, satisfying all your protein needs.  And if you go for the brand sourced from Peru (as did 67), it's pre-washed and needs no rinsing.  (Though everyone in the know says it's good to wash it like rice all the same.)

Nutty and satisfying, it does need a good, strongly flavoured dressing.  At the moment 67 is adding seeds and nuts, peas, tomatoes and sweet fruit (like the original tested).  Raisons are usually the fruit of choice but Medjool dates (67's favourite), pomegranate seeds, fresh figs and apples also work well.  

It's very tasty and incredibly healthy.  It's still fabulous the next day. You can eat it by itself for a meal or snack and need nothing more.  

In fact, it doesn't go well with animal protein (meat or dairy) so if you are planning a triple duty meal with quinoa as a centrepiece, 67 recommends providing a side of baked potatoes, pasta or some great bread for carnivores.  

But don't discourage carnivores from trying it; they might just be converted!  

Note: Some quinoa packets recommend three times the amount of water to grain but 2 times is more than enough

Cost: maybe £1.55'ish (4/24) (£3'ish for a 500gm packet**)

Makes: 1-2 servings, easily multiplied

Ingred:

1/3 cup tricolour quinoa

2/3 cup water or stock

1 whole garlic clove (opt)

1 regular slice fresh ginger (opt) 

3 generous tbsp toasted sunflower or pumpkin seeds or both

3 to 4 baby tomatoes diced

one Medjool date, stone removed, in medium dice, separated

3 generous tbsp frozen peas

Dressing:

3 tbsp good olive oil

1 tbsp balsamic vinegar (pref) OR red or white wine vinegar OR apple vinegar

1 tsp Dijon or multigrain mustard

1 pinch sugar

Method:

1. Rinse quinoa in plenty of cold water, certainly until the water runs clear; drain
2. Add to a small pot (with lid) along with water/stock i.e. 2/3 cup
3. Bring to a boil, add garlic and ginger if using (to flavour), cover; turn heat to low; leave 10 mins 
4. Make dressing in small jar with tight-fitting lid; shake ingredients until emulsified; set aside
5. After 10 mins, the water from the quinoa should have been absorbed; if you run a fork through it, the grains should separate; if not, leave a few mins with heat off  
6. Add to a med bowl; add 2/3 of dressing and peas; stir; cool
7. Add seeds, tomatoes, dates and peas; stir - a spoonful should contain all ingredients
8. Taste; season with pepper & salt; add more dressing if necessary
9. Cool and/or refrigerate before serving

*Sable D'or England's Lane

**Pomona Belsize Park Tube

Comment:

'I am a flexitarian and a surprise convert to quinoa - or at least to this version.  I love the ease of preparation, the taste, the fact that it is so satisfying without any other protein. I don't feel hungry after eating this!' Retired writer

Tips: 

• to wash the quinoa, place a strainer over a glass or porcelain bowl, add quinoa and run the tap over it, watching that the grains don't overflow and go down the sink

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This recipe has been developed by B  Lee/ Bright Sun Enterprises and may not be reproduced without the author's written permission.