Many of you asked the Quinoa salad recipe, so here it is (see below), but first the health benefits:
From Wikipedia – Quinoa was of great nutritional importance in pre-Columbian Andean civilizations, secondary only to the potato, and was followed in importance by maize. In contemporary times, this crop has become highly appreciated for its nutritional value, as its protein content is very high (12%-18%). Unlike wheat or rice (which are low in lysine), and like oats, quinoa contains a balanced set of essential amino acids for humans, making it an unusually complete protein source among plant foods. It is a good source of dietary fiber and phosphorus and is high in magnesium and iron. Quinoa is gluten-free and considered easy to digest. Because of all these characteristics, quinoa is being considered a possible crop in NASA’s Controlled Ecological Life Support System for long-duration manned spaceflights.
Sandra’s Quinoa Salad Recipe
2 cups of Quinoa
1 bunch of radishes
1 bunch of scallions
1 bunch of parsley
3 sprigs of celery
1-2 cups of currants
½ cup of olive oil
4 Cups of Water
Put 4 cups of water to boil. Add salt. When water starts to boil, add the Quinoa, then reduce heat to simmer and cook until all the water dissipates. Quinoa will “sprout”. Put aside to reach room temperature. Then dice all the vegetables (as small as you want), put all veggies into a large bowl, then add Quinoa and mix well. Then add currants. Add olive oil and lemon. Finally add salt and pepper to season to taste.
Other items that can be added:
- Lentils – ½ cup of lentils – same process as above, use 1.5 cups of water, add salt, bring to boil, add lentils, lower to simmer till water dissipates, set aside to room temperature and then add to salad.
– Sprigs of Spearmint or garden mint
– Tomato – diced
- Other items of your choice – let us know what you add.
Nutritional value: Quinoa, uncooked
Nutritional value per 100 g (3.5 oz), Energy – 1,539 kJ (368 kcal), Carbohydrates – 64 g, Starch – 52 g, Dietary fiber – 7 g, Fat – 6 g, polyunsaturated – 3.3 g, Protein – 14 g, Water – 13 g, Thiamine (Vit. B1) – 0.36 mg (28%), Riboflavin (Vit. B2) – 0.32 mg (21%), Vitamin B6 – 0.5 mg (38%), Folate (Vit. B9) – 184 μg (46%), Vitamin E – 2.4 mg (16%), Iron – 4.6 mg (37%), Magnesium – 197 mg (53%), Phosphorus – 457 mg (65%), Zinc – 3.1 mg (31%). Percentages are relative to US recommendations for adults. Source: USDA Nutrient database.