Hi-Protein, Gluten free and Low Cholesterol and low Fat Quinoa Salad
This is a perfect recipe for a light Dinner /Lunch idea. Loaded with cooked Quinoa and Colorful Vegetables, Greens like Spinach or lettuce and Nuts like almonds and walnuts and healthy Seeds like Melon Seed and Chia and Flaxseeds. Add a light vinaigrette dressing too oomph up the taste.s
Highlights of the recipe
---------------------------------
· Light Dinner or Lunch Ideas
· Gluten free
· High Protein recipe
· Vegan
· Awesome Tiffin Recipe
· Low Calorie and low fat Recipe.
· Diabetes Friendly Recipes.
How to Cook Quinoa properly
----------------------------------------
· Add 1 C of quinoa, Wash the quinoa till water runs clear. This helps in removing the Saponin. Soak in water for 30 minutes.
· Drain the quinoa.
· In a Vessel add 1 C of Quinoa and 2 C of Water/ Vegetable /Chicken Stock and add a bit Salt. Cook for 15 Min. Cooking in Stock adds a nice flavor.
· Stand for 5 min
Cooking in Pressure Cooker
-----------------------------------
· Add it to the pressure cooker and add 1 &1/2 cups of water to it.
· Fix the lid and Put it on the high flame and cook till 1 whistle. Switch off the flame and take the pressure cooker off the gas stove and allow it to cool and the pressure to subside.
· Allow cooling, once the pressure escapes, remove the whistle and open the lid. Let stand for 2 minutes. Mix with a Spoon through and its ready to serve.
· Quinoa can be refrigerated for a week especially, if you want for Salads use it cold
Tip and Tricks
Use good quality long grain basmati rice for good results. The rice emanates a superb fragrance.
We have Spice it with garam masala, However if you want to tone down the Spice level use Dhaniya –Jeera masala
Give some standing time to the rice as the aroma bloom fully after the spices mature. Prepare about 1-2 hrs in advance and keep on warmer.
Do not skip the step of finally drizzling Desi Ghee, this is a game changer.
Adding vegetables to pulao is completely optional but highly recommended
Benefits of consuming Pudina/ mint leaves
Mint leaves have loads of antioxidants and phytonutrients, . They are vitamin A, vitamin C, and B-complex, phosphorous, calcium.Mint leaves also have anti-bacterial properties.
Being on of the rich sources of iron, potassium, and manganese they help in improving hemoglobin levels and improves brain function.
Mint leaves are low in calories and contain a minimal amount of protein and fat so you can add mint leaves in your weight recipes easily, by using it in Chutneys, paratha, pulao, chaas/buttermilk.
Portion Size: (3-4 people)
Prep Time: 10Min
Cook Time: 15Min
Ingredients
For the Salad
-----------------
1. Quinoa 1 C
2. Water 2 C
Nuts
-------
1. Chopped Walnut 1 tsp
Dry Fruits
-------------
1. Soaked Raisins 10-12
Greens
--------------
2. Lettuce 1 C to 1.5 C
Vegetables
------------------
1. Cherry Tomatoes 8-10
2. Zucchini Green 1/2C
3. Zuccini yellow 1/2 C
4. Paneer cubes sautéed 200 gms
5. Grames chopped 10-12
For the Dressing
1. Apple cider Vinegar 1 -2tsp
2. Lime Juice 1 tbsp
3. Honey 1 tbsp
4. Rock Salt ½ tsp
5. Regular salt ½ tsp
6. Pepper ¼ tsp
7. Olive oil 2tbsp
8. Mustard Ground ¼ tsp
For thr
Instructions
Instructions
Make the dressing
1. Take ¼ tsp of Mustard and Ground it in a mortar pastel
2. Add all the ingredients For the dressing and whisk well and the ground Mustard powder. Keep aside for some time.
Make the Salad
Wash the Qinoa Thoroughly. Soak for 2 hours (1/2hr min). Give it a thorough rinse 2-3 time to remove off the Saponin, which is not good to consume.
For 1/2 C of Quinoa and 1 C of Water/ Vegetable Stock or Chicken Stock and Cook for 15 Min. Allow to cool.
Or Add in a Presure Cooker and cook for 2 whistles. Allow the pressure to Subside, remove from Cooker and Allow to cool.
Sauté the Paneer cubes till they brown slightly and Sprinkle with Salt and Pepper.
Add 1 C of Lettuce (tear the leaves into bite size) into a large salad Bowl.
Saute the yellow and red bell pepper for a min or too. to loose raw smell but ckeep the crunch
Add the cooked and coooled Quinoa,.
Chop 8-10 walnuts and add to the Salad. You can add Roasted Flaxseed powder and Chia Seeds Too
Chop 8-10 cherry Tomatoes and Add to the Salad
Add the Yellow Zuccini Chopped Bite Sized
Add the Green Zuccini Chopped Bite Sized
I have added the seasonal Green Grapes
Add 1/2 C to 1 C of Boiled and salted Green Channa
Add Some 10-12 Soaked raisins
Pour the Vinegrette dressing and 1 Tbsp of lime juice.
And Toss the Salad Well and Serve
Check out other Lunch- Dinner recipes Recipes recipes
Comments