Superbowl Salad with Quinoa (Ultimate Diabetes Cookbook)

5.0/5 rating (2 votes)
  • Serves: 4
  • Prep Time: 15 mins
  • Ready in: 30-40 mins
  • Difficulty: Easy
  • Print:
Superbowl Salad with Quinoa (Ultimate Diabetes Cookbook)
 

diabetes uk approvedQuinoa is a tiny little seed, rich in protein and other nutrients, including
a good amount of calcium, iron and B vitamins. This salad makes a bold, colourful vegetarian main meal, high in antioxidants from the veggies, but it is also delicious served with grilled salmon or chicken (grilled with a smear of harissa paste mixed with a tablespoon of natural yogurt on top).

 

Nutritional Information

  Low Low Low Low
  LOW fat LOW sat fat LOW sugars LOW salt

per 100g

2.9g

0.3g

2.7g

0.0g

 

Ingredients

  • 1 red onion, quartered
  • 1 large courgette, diced
  • 1 small butternut squash (about 500g), peeled, deseeded and diced (or you can use 350g sweet potatoes, peeled and diced)
  • 1 red pepper, deseeded and diced
  • 1 small yellow pepper, deseeded and diced
  • 1 tablespoon rapeseed oil
  • 200g quinoa (mixed red, black and white quinoa)
  • 1⁄2 reduced salt vegetable stock cube (5g)
  • 100g purple sprouting broccoli, trimmed
  • juice of 1 lemon or lime
  • 1 garlic clove, finely chopped
  • 2 tablespoons mixed toasted seeds
  • 150g cherry tomatoes, halved
  • small bunch of mixed fresh basil and parsley, roughly chopped
  • freshly ground black pepper
  • To Serve
  • 50g fresh pomegranate seeds

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Method

  • Preheat the oven to 200°C/gas mark 6.
  • Put the red onion, courgette, squash and peppers in a roasting tin.
  • Drizzle over the rapeseed oil and season well with black pepper.
  • Roast the veg for about 30–40 minutes until softened and beginning to colour at the edges.
  • Meanwhile, rinse the quinoa (to remove a slightly bitter coating on the seeds), put it in a saucepan with the crumbled stock cube and cover with 250ml of water. Bring to the boil, then reduce the heat, cover and cook for about 12–15 minutes until tender and the little ‘tails’ appear. Remove from the heat and leave to cool and absorb most of the water, then drain well. Spread it out over a shallow dish to dry and uff up.
  • Snip the purple sprouting broccoli heads, stalks and leaves into bite-sized pieces. Boil or steam for a few minutes until just tender, then drain.
  • Put the quinoa in a large bowl. Add the lemon or lime juice, garlic, mixed seeds, cherry tomatoes, chopped herbs and the hot roasted vegetables and purple sprouting broccoli and stir to mix.
  • To serve, stir through the pomegranate seeds.
  • Serve warm or cold.

Nutrition

ENERGY 320kcals
PROTEIN 10g
FAT 11g
CARBOHYDRATE  40g
TOTAL SUGARS 10g
SALT 0.1g

 

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