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Healthy recipe of the month: Nutty and fruity quinoa salad with maple vinaigrette

By BrighterLife.ca, BrighterLife.ca

Comments (1)

Nutty and fruity quinoa salad with maple vinaigrette

Salad days are (finally) here again! This one, with natural fruity sweetness, nutty crunch and lots of magnesium, makes a great side dish.

Ingredients:

1 cup quinoa, rinsed 250 mL
½ cup sliced almonds 125 mL
½ cup coarsely chopped apple 125 mL
½ cup coarsely chopped dried apricots 125 mL
¼ cup toasted unsalted sunflower seeds   60 mL
¼ cup dried cranberries   60 mL
¼ cup raisins   60 mL
2 tbsp finely chopped fresh mint   30 mL
½ cup maple vinaigrette (see recipe below) 125 mL

Directions:

  • In a medium saucepan, combine quinoa and 2 cups (500 mL) water; bring to a boil over high heat. Reduce heat to low, cover and simmer for about 20 minutes or until liquid is absorbed and quinoa is tender. Let stand for 5 minutes. Fluff with a fork.
  • Transfer quinoa to a large bowl. Add almonds, apple, apricots, sunflower seeds, cranberries, raisins and mint; toss to combine. Pour in vinaigrette and toss gently to coat.
  • Makes 8 servings

Maple vinaigrette

Ingredients:

1/3 cup pure maple syrup (or reduced-sugar maple-flavoured syrup) 75 mL
¼ cup cider vinegar 60 mL
¼ cup honey mustard 60 mL
2 tbsp canola oil 30 mL
  • In a jar, combine maple syrup, vinegar, mustard, oil and 2 tbsp (30 mL) water. Seal and shake until well blended.
  • Store in the refrigerator for up to one week, shaking well before use.
  • Makes 1 cup (250 mL)

Nutrition per serving

Calories 233
Fat 8.3 g
Saturated fat 1.1 g
Sodium 29 mg (1% daily value)
Carbohydrate 36 g
Fibre 4 g (16% daily value)
Protein 6 g
Calcium 47 mg (4% daily value)
Iron 3.1 mg (22% daily value)

Diabetes food choice values per serving: 2 carbohydrates, 1½ fat

To continue the maple theme, try pairing this salad with glazed salmon. In the recipe for honey-nut coated salmon on Rose Reisman’s Art of Living Well, maple syrup partners with honey and toasted pecans in a sauce for baked or grilled salmon.

Salad and vinaigrette recipes excerpted from Cook! by Mary Sue Waisman & Dieticians of Canada © 2011 robertrose.ca. Reprinted with publisher permission.
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Caroline Gagné on

I tried this and it is excellent!

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