Super Food: Moroccan Chickpea Quinoa Salad

Sweet meets Savory

This healthy & hearty salad made in one pot is hard to beat. It takes maybe 30 minutes to prepare and it’s a delicious vegetarian meal packed with protein which comes in handy for lunch. Non-vegetarians can enjoy it for dinner served as a side along roast chicken or fish. 

INGREDIENTS

  • ½ tablespoon coconut oil
  • 1 medium yellow onion, diced
  • 1 teaspoon ground turmeric
  • ½ teaspoon cumin
  • ½ teaspoon cinnamon
  • 1/2 teaspoon salt, plus more to taste
  • Freshly ground black pepper
  • 1 cup uncooked quinoa
  • 2 cups vegetarian broth (or water)
  • 1 (15 ounce) can chickpeas, rinsed and drained
  • ⅔ cup dried cranberries
  • ⅓ cup finely diced flat leaf parsley
  • ½ cup sliced toasted almonds

INSTRUCTIONS

  1. Add coconut oil to a large pot and place over medium heat. Once oil is hot add in onion and sauté until onion is translucent, about 3-5 minutes. Stir in the following spices: turmeric, cumin, cinnamon and salt and pepper; cook for 30 seconds more.
  2. Next add in broth (or water) and quinoa; bring mixture to a boil, then cover, reduce heat to low and cook for exactly 15 minutes. After 15 minutes, remove from heat and fluff quinoa with a fork.
  3. Stir in chickpeas, cranberries and parsley to the quinoa and mix until well-combined. Taste and adjust seasonings. Garnish with toasted almonds and extra parsley. Serves 4.
  4. To serve: Place in mason jars or meal prep containers for lunch throughout the week. Garnish with extra toasted almonds.

Quinoa: with 8 grams per cup, this gluten-free seed-like grain is a fantastic source of protein, magnesium, antioxidants, and fiber.

Recipe & Photo: ambitiouskitchen.com

 

 

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Food – Thai Tofu-Quinoa Salad

This healthy low-calorie, high-protein dish is simply delish!tofu2It makes a great lunch but can easily suffice as a side salad for dinner (especially with salmon or chicken).  Serves 4.  It’s only 330 calories per serving.

Ingredients:

Extra-Firm Tofu

Quinoa

2 Carrots

Red Cabbage

Frozen Edamame

Green Onion

Cilantro

Sauce:

Lime juice (from ½ a lime)

Natural Peanut Butter

*Tamari  (or low-sodium soy sauce)

Honey

Grated Ginger

2 Garlic Cloves

Hot Chili Flakes

Sesame Seeds

Preheat oven to 400F.  Line a baking sheet with foil or parchment paper and spray with oil.  Arrange half of a 350g package of extra-firm tofu (patted dry and cut into 3/4  in. cubes) on prepared sheet.  Bake in centre of oven until tofu is golden brown – about 20 minutes.  Transer to a rack and cool completely, about 30 minutes.

Cook ¾ cup rinsed quinoa in a medium saucepan according to package directions.  Scoop quinoa into large bowl to cool completely, about 30 minutes.  You can also make this in advance, like a day or two ahead.

Whisk 2 Tbsp. lime juice (half of a regular size lime) with 2 Tbsp. natural peanut butter, 1 Tbsp. water, 1 Tbsp. Tamari, 2 tsp. honey, 2 tsp. finely grated ginger, 1 or 2 minced garlic cloves and ½ – 1 tsp. hot red chili flakes in a small bowl.  Set aside.tofu1

Stir 2 coarsely grated carrots into cooled quinoa along with 1 cup thinly sliced red cabbage, 1 cup thawed frozen edamame, 1 thinly sliced green onion, ½ cup chopped cilantro, 4 tsp. toasted sesame seeds and cooled tofu.  Drizzle with dressing, then toss to coat.

Serve cold or at room temperature.

Do you know the difference between Tamari & Soy?

Even though both sauces are similar in color and flavor, there are actually a number of differences between the two. While both soy sauce and tamari are byproducts of fermented soybeans, the main difference between the two is the presence of wheat. Many recipes that call for soy sauce often include a note to substitute tamari in its place to make the recipe gluten-free.tofu3

  • Tamari:  Little to no wheat (always double-check if avoiding gluten)
  • Soy Sauce:  Includes wheat (not gluten-free)

    Other Differences – Soy sauce and its many forms are found widely throughout Asia, but tamari is specifically a Japanese form of soy sauce, traditionally made as a byproduct of miso paste. The differences in production give each sauce its own unique flavor. Tamari has a darker color and richer flavor than the common Chinese soy sauce you may be more familiar with. It also tastes more balanced and less salty than the sometimes harsh bite of soy sauce, which makes it great for dipping.

Instead of keeping one or the other in your cupboard, consider stocking up on both sauces and experimenting with them in dishes that call for soy.

 

 

 

 

Simply Satisfying – Super Summer Salad

Quinoa, Arugula, Tomatoes, Cucumber & Mango – Spicy Citrus Dressing

Quinoa Salad with Arugula, etcd.Have you ever used quinoa in a salad? If not, try this one.  The combination of crunchy, soft, sweet & tart works really well here.  This is a healthy AND delicious summer salad.  It has a fresh flavor and the dressing has a sweet/sharp taste.

First rinse & drain 1 cup of quinoa.  In a medium pot, bring 2 cups of  water *(I prefer using chicken or veggie broth for added flavor), the quinoa, 1 tsp. extra virgin olive oil & a pinch of kosher salt to a boil.  Cook like rice (ratio is 2-1) – reduce heat to low, cover and simmer until liquid is absorbed and quinoa is tender, about 15 to 20 minutes.  Uncover, fluff with a fork, transfer to a plate or bowl, and set aside to let cool.

In a large bowl toss together – arugula, halved cherry tomatoes, ½ english cucumber, halved lengthwise and sliced, ½ small red onion, very thinly sliced & 1 diced mango.  Add a bit of the dressing (1/4 cup or more).

Spoon quinoa over arugula salad, drizzle with a bit more dressing & sprinkle with chopped cilantro.  Serve.  Add more dressing as desired.

*TIP – for quinoa broth I use 2 cups of water and add 2 tsp. of organic “better than bouillon” reduced sodium chicken base or concentrated vegetable base.  Either will give it loads of flavor.  Available at whole foods or your local health food store.

Spicy Citrus Dressing

¾ freshly squeezed orange juice (from 2 or 3 oranges)

3 Tbsp. extra-virgin olive oil

3 Tbsp. freshly squeezed lemon juice (from 1 lemon)

1 ½ Tbsp. freshly squeezed lime juice (from 1 lime)

1 tsp. honey

1 tsp. red wine vinegar

1 clove of garlic, very finely chopped

1 small jalapeño, seeded & very finely chopped (if you don’t have jalapeño you can use a little cayenne)

½ tsp. ancho chile powder (optional)

½ tsp. kosher salt

freshly ground black pepper

In a medium bowl, whisk together all ingredients until well combined.  Makes about 1 ¼ cups. Pour into a glass container & shake. You’ll have enough dressing leftover for another salad. You can also use it as a marinade for chicken or fish.

A great barbeque or pot luck salad