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Quinoa Salad with Vegetables and Cashews

 
Quinoa Salad with Vegetables and Cashews
Image ©
This recipe belongs to the top 10% of the healthiest recipes.healthy
This recipe is vegetarian.vegetarian
This recipe is vegan.vegan
This recipe can be made gluten free by choosing gluten-free versions of basic ingredients commonly found in supermarkets or online.gluten-free
This recipe can be made completely dairy-free.dairy-free
 
One serving costs about $1.59

$1.59 per serving

88 people like this recipe

88 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

6 vegetarian,vegan,gluten-free,dairy-free,healthy,gluten free,dairy free,lacto ovo vegetarian,vegan salad
spoonacular Score:98%

Spoonacular Score: 98%

 

You can never have too many side dish recipes, so give Quinoa Salad with Vegetables and Cashews a try. This recipe makes 6 servings with 487 calories, 9g of protein, and 39g of fat each. For $1.58 per serving, this recipe covers 24% of your daily requirements of vitamins and minerals. This recipe from foodandspice.blogspot.com has 88 fans. If you have quinoa, sunflower seeds, sesame oil, and a few other ingredients on hand, you can make it. From preparation to the plate, this recipe takes approximately 45 minutes. It is a good option if you're following a gluten free and vegan diet. All things considered, we decided this recipe deserves a spoonacular score of 98%. This score is tremendous. Try Cashews and Vegetables, Lemony Quinoa Salad with Shaved Vegetables, and Grill-Roasted Vegetables and Quinoa Salad for similar recipes.

Ingredients

Servings:
1.5 cups
1.5 cups brussels sprouts
brussels sprouts
2 medium
2 medium carrots
carrots
0.5 cups
0.5 cups cherry tomatoes
cherry tomatoes
1 tsp
1 tsp dijon mustard
dijon mustard
1 clove
1 clove garlic
garlic
3
3  lemon (juice)
lemon (juice)
5 stalks
5 stalks trimmed green kale
trimmed green kale
0.5 cups
0.5 cups olive oil
olive oil
1 medium
1 medium parsnip
parsnip
0.25 cups
0.25 cups pumpkin seeds
pumpkin seeds
0.75 cups
0.75 cups cooked dried quinoa
cooked dried quinoa
0.33 cups
0.33 cups raw cashews
raw cashews
4 Tbsps
4 Tbsps sesame oil
sesame oil
0.25 cups
0.25 cups sesame seeds
sesame seeds
0.25 cups
0.25 cups sunflower seeds
sunflower seeds
1.5 cups brussels sprouts
1.5 cups
brussels sprouts
2 medium carrots
2 medium
carrots
0.5 cups cherry tomatoes
0.5 cups
cherry tomatoes
1 tsp dijon mustard
1 tsp
dijon mustard
1 clove garlic
1 clove
garlic
3  lemon (juice)
3
lemon (juice)
5 stalks trimmed green kale
5 stalks
trimmed green kale
0.5 cups olive oil
0.5 cups
olive oil
1 medium parsnip
1 medium
parsnip
0.25 cups pumpkin seeds
0.25 cups
pumpkin seeds
0.75 cups cooked dried quinoa
0.75 cups
cooked dried quinoa
0.33 cups raw cashews
0.33 cups
raw cashews
4 Tbsps sesame oil
4 Tbsps
sesame oil
0.25 cups sesame seeds
0.25 cups
sesame seeds
0.25 cups sunflower seeds
0.25 cups
sunflower seeds

Equipment

baking paper
baking paper
baking sheet
baking sheet
frying pan
frying pan
whisk
whisk
bowl
bowl
oven
oven
baking paper
baking paper
baking sheet
baking sheet
frying pan
frying pan
whisk
whisk
bowl
bowl
oven
oven


Instructions

Read the detailed instructions on Food and Spice

Price Breakdown

Cost per Serving: $1.59
Ingredient
1.5 cups brussels sprouts
2 mediums carrots
½ cups cherry tomatoes
1 teaspoon dijon mustard
1 clove garlic
3 lemon (juice)
5 stalks trimmed green kale
½ cups olive oil
1 medium parsnip
¼ cups pumpkin seeds
¾ cups cooked dried quinoa
⅓ cups raw cashews
4 tablespoons sesame oil
¼ cups sesame seeds
¼ cups sunflower seeds
Price
$0.88
$0.21
$0.67
$0.05
$0.07
$0.61
$0.02
$1.29
$0.51
$0.29
$1.14
$0.77
$1.35
$1.45
$0.25
$9.54

Tips

Health Tips

  • Lycopene, the chemical in tomatoes that makes them red (and healthy), is fat soluble. This means eating tomatoes with a fat — say, avocado or olive oil?improves the body's ability to absorb the lycopene. Don't hesitate to include some healthy fats in this dish to get the most health benefits from the tomatoes!

  • Quinoa is super healthy. Read more about its health benefits here.

  • Before you pass up garlic because you don't want the bad breath that comes with it, keep in mind that the compounds that cause garlic breath also offer a lot of health benefits. Garlic has anti-inflammatory, antioxidant, antibacterial, and antiviral properties. If you really want to get the most health benefits out of your garlic, choose Spanish garlic, which contains the most allicin (one of garlic's most beneficial compounds).

Cooking Tips

  • Brussels sprouts should be tight and firm without any yellow leaves. Store in the fridge for up to a week. To prepare, cut off the stems and remove any bruised leaves.

  • The average fresh lemon contains between 2 to 3 tablespoons of lemon juice (just in case you are substituting bottled lemon juice).

  • If you're using olive oil to cook at high temperatures, make sure that the olive oil you're using has a high smoke point because heating an oil past its smoke point can ruin the flavor and even release harmful compounds into your dish. Many people recommend saving extra-virgin olive oil for cold dishes or for adding the finishing touch to a warm dish. You could also use canola oil, coconut oil, or another good high-temperature oil to be on the safe side.

  • Here's a trick for peeling garlic quickly. Put the garlic clove on your cutting board. Take a knife with a thick blade and place the blade flat across the garlic clove (the clove should be closer to the handle than the middle of the blade). Whack down on the flat side of the blade with your free hand to smoosh the garlic a bit. Done correctly, the skin will peel right off.

  • get more cooking tips

Green Tips

  • Tomatoes, especially cherry tomatoes, should be bought organic when possible. Moreover, buying tomatoes from your local farmers' market when they are in season is going to make your dish much, much tastier, not to mention more eco-friendly. In fact, we recommend using canned — or better yet, jarred?tomato products when tomatoes aren't in season instead of buying imported or greenhouse-grown tomatoes.

Disclaimer

Nutritional Information

Quickview
487 Calories
8g Protein
39g Total Fat
29g Carbs
66% Health Score
Limit These
Calories
487
24%

Fat
39g
61%

  Saturated Fat
5g
34%

Carbohydrates
29g
10%

  Sugar
4g
4%

Cholesterol
0.0mg
0%

Sodium
37mg
2%

Get Enough Of These
Protein
8g
18%

Vitamin A
3715IU
74%

Vitamin K
68µg
65%

Manganese
1mg
61%

Vitamin C
34mg
42%

Vitamin E
6mg
41%

Copper
0.76mg
38%

Magnesium
136mg
34%

Phosphorus
296mg
30%

Folate
100µg
25%

Fiber
5g
24%

Vitamin B1
0.33mg
22%

Iron
3mg
20%

Vitamin B6
0.39mg
19%

Zinc
2mg
16%

Potassium
551mg
16%

Selenium
9µg
14%

Calcium
109mg
11%

Vitamin B3
1mg
10%

Vitamin B2
0.16mg
10%

Vitamin B5
0.63mg
6%

covered percent of daily need

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