Quinoa salad with mango, kale and peas3 min read

What can anyone say about quinoa! It is widely known and has a well earned place in every diet, nutrition, restaurant and house.

It could not be excluded from the Modern Yogi site!

Quinoa is a bush with edible seeds. It belongs to the family of pseudo-cereals. It has been cultivated by the Andean populations for four thousand years. Incas referred to it as the ‘mother of all seeds’. The countries with the largest production of quinoa are Bolivia, Peru and Equador. Recently its production has expanded in various geographical regions all over the globe, like Greece, as quinoa thrives easily in certain Greek climatic and ground conditions and it is resistant to drought and salinity.

 

Quinoa seeds have various colours: white, red, black. It is gluten free, digestible and has light crunchy texture with nutty taste. Quinoa seeds offer high content in protein, phosphorus, magnesium, iron and Omega 3 healthy fats.

It is available hull free and packaged. It is however possible the quinoa seeds have not been packaged thoroughly hull free, that is why the good wash and massaging of the seeds into a big bowl under tap water with the hands is necessary. Then it should be drained and left to cool. With this process we can remove hull residuals, which, in case they remain during cooking, give quinoa an intense bitter taste.

It boils into water with a ratio of two portions water with one quinoa. When it comes to the boil, you lower the heat, cover the utensil and let it simmer for 15 minutes (in the meantime, check always the instructions on the packaging). It would be wise to check while simmering, toss it carefully and taste it in order to avoid overcooking.

Leave it to get cool for a while, put it in another bowl and mix it with gentle circular moves to fluff it up. (in order for the cooked seeds to pump up, as they absorb water and stick each other).

I am sure that you don’t need a recipe to make a quinoa salad! You need only your imagination, the veggies or fruits that are left in your fridge, nuts, spices and herbs. 

Our salad has good content in plant based protein (beacuse of the quinoa seeds and the peas), it is vegan, gluten free and rich in nutrients.

You will need:

  • 3/4  tea cup quinoa seeds(uncooked)
  • 1 1/2 tea cup water
  • 1 1/2 tea cup boiled peas
  • 1 bunch kale, (without stems) finely diced
  • 1 diced medium red onion
  • 1 tea cup sliced grape tomatoes
  • 1 avocado sliced
  • 1 large mango diced

For the  dressing:

  • 1 table spoon dijon mustard
  • 1/4 tea cup olive oil
  • 1/4 tea cup lemon juice
  • 1 garlic clove minced
  • 1 table spoon honey or agave syrup
  • 4-6 large basil leaves, finely diced
  • freshly ground salt and pepper

Instructions:

Firstly cook the quinoa: add quinoa seeds and water with ratio 1:2 in a medium saucepan till they get to boil. Then lower the heat, cover the saucepan and let it simmer for 15 minutes more. Remove from the fire, toss gently and place it in a bigger bowl to get cool.

Prepare the dressing, placing all the ingredients into the blender and mix till they combine well.

Place kale leaves into a big bowl and roll in the half of the dressing. Massage the kale leaves with your clean hands. Add quinoa, the peas, the onion, and the rest of the dressing and mix well.

Before you serve it, add mango, avocado and the grape tomatoes. It is ready!!!

Extra tip:

The good massage of kale with the dressing and your hands is the secret of a tasty kale salad, as it takes away the bitterness of kale leaves.

 

 

Namaste

Irini Katrava

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