Tuesday, 22 March 2016

Down to Earth Quinoa salad



The perfect Lunch!!




Last week i made this salad and i posted a photo on my Instagram. Though in the meanwhile i got a very bad cold and i could not post it here earlier. So here it is.
Always tricky to make a good lunch or to find the perfect sandwich. Also for people who are going to work, this is the perfect lunch salad. It hardly has any calories, low in fat and gives a lot of power during the day + you get your vitamins.

Quinoa is a SUPERFOOD!

"Often referred to as the supergrain, quinoa (KEEN-wah) is high in fiber and high-quality protein. In fact, it contains more protein than any other grain while also packing in iron and potassium. One half cup of quinoa has 14 grams of protein and 6 grams of fiber. This superfood is classified as a whole grain and is naturally gluten-free. Quinoa is a tiny grain that cooks up like rice and has a mild, nutty flavor and a light, fluffy texture similar to couscous. You can find it next to other grains in health-food stores and your supermarket."


This is not a Vegan recipe, as i think that eating fish once in a while is good for the body as well.
Tunafish is healthy, though i always look for the ones that are not captured with hurting the dolphins. Cause i don’t want to harm the environment with eating fish.
You could replace the tunafish with something else like Broccoli, cauliflower, beans or anything you like.

There are no "making of" photos of this salad, as it’s so easy to make :)



INGREDIENTS (serving 4)

200 gr of Quinoa
1 Tbsp of Olive oil
1 Onion finely chopped
2 cloves of Garlic (pressed)
1 cube of vegetable stock
1 small can of Tomato paste (70 gr)
1/2 tsp of red pepper powder (half spicy)
1/2 tsp of Cumin powder
280 gr of tunafish without water (1 can)
2 Tbsp of Capers
250 gr of Cherry tomatoes (in half)
1 handful of chopped parsley
Salt and pepper


PREPARATION

1. Cook the Quinoa according to the package, add a vegetable stock. Quinoa triples in size while cooking. So use the right amount of water. I used +- 600 ml of water with 1 cube of vegetable stock. Simmering on low heat to give the quinoa time to swell. Takes about 10 to 15 minutes.

2. In another pan add the olive oil and the chopped onion. Also add the garlic after 1 minute. You don’t want the garlic to become too brown, as it will loose it’s taste.

3. Add the tomato paste, Red pepper powder + cumin powder and stir for another minute or so till you get a nice paste. Add the cooked quinoa and mix in everything well.

4. Remove from the heat and add the tunafish, capers, cherry tomatoes and parsley. Stir gently so the tomatoes do not fall apart. Season with salt and pepper and your lunch is ready.

You can keep this in the fridge for up to 3 days. Serve warm or cold.







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