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Red Quinoa and Lentil Salad with Apples & Walnuts

rsz_1red_quinoa_with_apples_&_walnutsWould you like to add more quinoa to your eating plan?  I have just the solution.  This recipe comes from the book “The Vegetarian’s Complete Quinoa Cookbook.”  It was written by a group of Professional Home Economists, including my good friend and the co-author of my last two books, Mairlyn Smith.  This recipe was developed by Cristina Fernandes.  I think it’s exceptional.  It’s a nutrition-packed, main course salad that is loaded with health-protective ingredients including quinoa, apples, walnuts and pomegranate seeds.  Make it once and you’ll want to make it again.  It’s also great to make on the weekend and take for lunch all week long!

Makes 10 (1 cup/250 mL) Servings

Ingredients:

5 cups (1.25 L) cooked red quinoa (made with water)

2 medium Gala or Fuji or Braeburn apples, cut into bite-sized pieces (leave skin on)

1/3 cup (80 mL) green onion, chopped

1 can (19 oz/540 mL) lentils, drained and rinsed well

½ cup (125 mL), walnuts, coarsely chopped

1 cup (250 mL) pomegranate seeds or 1 pomegranate, seeded

Dressing Ingredients:

2 tbsp (30 mL) extra virgin olive oil

2 tbsp (30 mL) balsamic vinegar

½ tsp (2.5 mL) ground cinnamon

1/4 tsp (1 mL) hot pepper flakes

Please note:  If you can’t find red quinoa, use regular quinoa.  To make 5 cups (1.25 L) of cooked quinoa, you need to start with about 2 cups (500 mL) of uncooked quinoa.  Rinse the quinoa well in a fine wire-mesh strainer prior to cooking.  Cook according to package directions.  For even more flavour make the quinoa with sodium-reduced chicken broth (instead of water) and add 1 tsp (5 mL) of cumin to the dressing.  You can also add some freshly chopped parsley or basil.

Directions:

1.  In a large bowl, toss together the cooked quinoa, apples, green onion, lentils, walnuts and pomegranate seeds.

2.  Dressing: In a small bowl, whisk together the oil, vinegar, cinnamon and red pepper flakes.

3.  To serve: Drizzle the dressing over the salad and toss gently to coat all the ingredients evenly. Serve immediately.

Nutrition Information Per Serving (1 cup/250 mL):  466 calories, 11 g fat, 1 g saturated fat, 79 g carbohydrates, 11 g sugars, 13 g fibre, 15 g protein, 79 mg sodium

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Liz

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