Inspired Edibles

~ real food, balanced living ~

Kiwi Mango Quinoa Salad with Ginger Lime Vinaigrette

By 1 Comment

 

                                                            

With its exceptional nutrient profile and 15 minute cooking time, quinoa is a healthy and convenient choice for salads, cereals and sides.

 

About Quinoa
Quinoa (pronounced “keen-wah”), is the seed of a broadleaf plant native to South America. While it is relatively new to North America, quinoa has been cultivated in South America for over 5000 years.
 
Dubbed the “mother grain” by the Incas, quinoa’s nutrient profile has earned it star status. Rich in plant protein, quinoa contains all nine essential amino acids making it an important staple for vegetarian/vegan diets. It also contains B vitamins and a number of minerals including, notably: magnesium (a natural muscle relaxant), manganese, phosphorus, copper and iron.
Quinoa’s low glycemic index also makes it a good choice for blood glucose control in diabetics (and those wishing to prevent the onset of type 2 diabetes).
        

Quinoa is also gluten-free making it popular among those with Celiac disease and gluten intolerance. 


Where to find Quinoa and What to do with it
Quinoa can be found in most major grocery stores and local health food stores. It’s grain like properties make it very easy to work with and incorporate into the diet.  It can be dressed up in salads, soups and casseroles or prepared as a simple side dish.

Unprocessed quinoa is coated in saponin, a natural bitter-tasting compound.  Most commercial quinoa has been pre-rinsed to remove this coating however rinsing quinoa under cool water before cooking will get rid of any residual bitter taste.


For this salad, anything goes.  Experiment with different fruit, vegetables, nuts and seeds to enjoy varying textures, tastes and nutrients.

Kiwi Mango Quinoa Salad
with Ginger Lime Vinaigrette
    • 1 cup quinoa

 

    • 1 large ripe mango, peeled and chopped into bite size pieces

 

    • 2 kiwi, peeled and sliced

 

    • ½ cup red onion, finely diced

 

    • 1 large orange bell pepper, diced

 

    • 1 pint cherry tomato, sliced

 

    • ½ cup chopped walnuts 

 

    • 2 Tbsp cilantro, finely chopped

 

Rinse 1 cup quinoa. Place rinsed quinoa and 2 cups water in uncovered pot on stove. Once it begins to boil, cover pot and reduce heat to simmer, 12-15 minutes. Drain well and transfer to serving bowl.

 
Once quinoa has cooled, add mango, kiwi, onion, bell pepper, tomato, walnuts and cilantro to quinoa and combine gently. Add vinaigrette and blend gently taking care not to mash fruit.

 

Vinaigrette:
    • 3 Tbsp extra virgin olive oil

 

    • 1 Tbsp sesame oil

 

    • 1 tsp rice vinegar

 

    • 2 Tbsp fresh lime juice

 

    • 1 Tbsp grated lime rind

 

    • 1 Tbsp minced ginger root

 

    • 1 tsp prepared mustard (such as Dijon grainy mustard)

 

    • 1 tsp brown sugar

 

    • ½ tsp sea salt

 

  • ½ tsp cracked pepper

Combine ingredients together in a container with fitted lid.  Shake well.  Taste and adjust seasoning as desired.



Serves 4

Photos by Trinity Nutrition

Comments

Leave a Reply

Your email address will not be published. Required fields are marked *