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Diabetic
Quinoa 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,it is also delicious served with grilled salmon or chicken (grilled with a smear of harissa paste mixed with a tablespoon of natural yoghurt on top).
Servings 4
Calories 373 kcal
Prep Time15 mins
Cook Time30 mins
Total Time45 mins

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 tsp rapeseed oil
  • 200 g quinoa, (mixed red, black and white quinoa)
  • 5 g (or 1.5) reduced salt vegetable stock cube
  • 100 g purple sprouting broccoli, trimmed
  • 1 lemon or lime juice of
  • 1 garlic clove, finely chopped
  • 2 tbsp mixed toasted seeds
  • 150 g cherry tomatoes, halved
  • small bunch of mixed fresh basil and parsle, roughly chopped
  • freshly milled black pepper

To Serve

  • 50 g fresh pomegranate seeds

Instructions
 

  • Preheat the oven to 200C, 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 the quinoa 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 ruff 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, hot roasted vegetables and purple sprouting broccoli and stir to mix.
  • To serve, stir through the pomegranate seeds.
  • Serve warm or cold.
Add ingredients from Vickery TV straight to your favourite online supermarket

Notes

Slide Ultimate Diabetes Cookbook Delicious recipes to help you achieve a healthy balanced diet: Supported by diabetes uk small logo
Nutrition Facts
Superbowl Salad with Quinoa (Ultimate Diabetes Cookbook)
Amount per Serving
Calories
373
% Daily Value*
Fat
 
8
g
12
%
Saturated Fat
 
1
g
6
%
Trans Fat
 
1
g
Sodium
 
242
mg
11
%
Potassium
 
1415
mg
40
%
Carbohydrates
 
68
g
23
%
Fiber
 
11
g
46
%
Sugar
 
11
g
12
%
Protein
 
13
g
26
%
Vitamin A
 
21045
IU
421
%
Vitamin C
 
163
mg
198
%
Calcium
 
153
mg
15
%
Iron
 
5
mg
28
%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword quinoa
Course Main Course, Quick Food, Ultimate Diabetes Cookbook
Cuisine American
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