Mexican Quinoa Salad

Mexican Quinoa Salad
Mexican Quinoa Salad

This salad was inspired by the fresh hot Jalapeño peppers I bought the other day. It isn’t easy to come by them in this part of the world. The nutritional value of these peppers vary depending on the variety and maturity. The green raw ones contain fiber, folate and vitamin K. One cup of sliced, raw green Jalapeño contains around 60% of the daily requirement for Vitamin C, 14% Vitamin A and 4% Iron. The ripe Jalapeño, which are red in colour, contain vitamin B6 and lycopene, a powerful antioxidant. This dish is rich in lycopene as tomatoes contain high amounts of it too.

I wanted to make a plant protein dish and what came to mind is the wonderful grain Quinoa! It is considered a complete protein as it has all 9 essential amino acids that our bodies cannot make on their own. One cup cooked quinoa provides around 8 grams of protein and 5 grams of fiber. I wanted to add more fiber to this dish and an additional amount of protein, so I added a cup of small black beans. The Jalapeños added a spicy kick with a delicious peppery flavour!

Serves 6

Ingredients:

1.5 cup dry quinoa

12 cherry tomatoes

1 medium carrot

1/4 cup sweet corn kernels

1 bunch kale

2 bunches parsley

2 jalapenos

1 red bell pepper

2 cups cooked black beans

2 garlic cloves

1 tbsp olive oil

Dressing:

1 tbsp apple cider vinegar

2 tbsp extra virgin olive oil

1 tbsp molasses sugar

1 tsp cayenne pepper

Pinch of pink Himalayan salt

Back row: Quinoa, cherry tomatoes, carrots and corn, kale Front row: Black beans, red pepper, parsley, jalapeno

Method:

Make the dressing and cool it in the fridge for 1 hour

Boil 3 cups of water and add the dry quinoa uncovered

Once cooked, set it aside and cover to let it steam for 5 minutes

Halve each cherry tomato

Chop the carrot into 1/2 inch pieces

Slice the bell pepper into 1 inch squares

Chop the garlic cloves into small pieces

Chop the kale into bite sizes and this should give you around 1/2 cup of kale

Separate the parsley leaves from the stem and this should give you 1/2 a cup of parsley leaves

Toss all the prepared ingredients in a bowl and pour the chilled dressing over it and give it one more turn and serve!

Mexican Quinoa Salad up close!

Author: Healthybalance

I am a certified integrative nutrition health coach from the Institute of Integrative Nutrition. I run workshops on wellness and work with clients individually. My coaching involves enabling clients to address the root cause of any imbalances in their lives and to empower them to become advocates for themselves so that they can make long-term changes that lead to their optimum health and wellness. The work of an integrative nutrition health coach is to help clients understand the synergy that exists between the primary areas in ones life like sleep, exercise, satisfaction in our relationships, career and other such domains and the food we eat. I work with young adults ages 12 and above and women, mostly pertaining to weight loss, gut issues, and hormonal imbalances.

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