Chilled Quinoa with Citrus, Cilantro and Sunflower Seeds
I know I’ve given you all a lot of quinoa recipes, but this one is my favorite to date, and is sure to become my new go-to for summer! Not only is this chilled quinoa salad refreshing, but it’s hearty in all of the right places (offering a significant amount of protein and fiber) and low in all of the right places, since it is low in total fat, saturated fat, sugar and sodium! Also, this vegetarian dish offers complete protein (i.e. all of the body’s essential amino acids) from quinoa and edamame, so it’s great as a main dish or as a smaller portion as hearty side or snack!
Ingredients (yields about five – 3/4 C servings):
1 C quinoa, dry (rinsed and drained)
2 C water
1/3 C shelled edamame, unsalted (or rinsed and drained to remove excess salt)
1/2 C grated carrots
2 Tbsp sunflower seeds, shelled and unsalted
3 Tbsp cilantro leaves, washed, dried and finely chopped (optional: plus additional for garnish)
Juice from 1/2 a lemon (about 2 Tbsp)
1 Tbsp red wine vinegar
1 tsp extra virgin olive oil
dash ground black pepper
1. Combine quinoa and water in medium-sized pot and bring to a rapid boil, uncovered. Once boiling, reduce to a simmer and cover the pot. Allow quinoa to absorb the water (this should take about 15 minutes).
2. Remove quinoa from heat and allow to cool for a few minutes before transferring into a large mixing bowl. Add edamame, carrots, sunflower seeds, cilantro leaves, salt and pepper.
3. Whisk together lemon juice, red wine vinegar and extra virgin olive oil in a small bowl. Drizzle over quinoa salad and mix all ingredients. Garnish with extra cilantro leaves (if desired) and chill in refrigerator until cold (about 2 hours) if serving that same day.
*This dish is great for quick grab-and-go leftovers and keeps well in the fridge for about 5-7 days if sealed in an airtight container!
The Goods: What’s Inside?
Nutritional Analysis Per Serving (1 serving ~3/4 C)
Calories 194 calories, Total Fat 6 g, Saturated Fat 0 g, Cholesterol 0 mg, Carbohydrates 28 g, Fiber 4 g, Protein 9 g, Sodium 44 mg, Calcium 56 mg