Quinoa and Bell Pepper Salad
If you’re looking for a little change of pace from rice and pasta salads this may be right up your alley. Quinoa is now readily available in specialty and health shops, as well as the specialty sections of many larger grocery stores.
Quinoa is unique. It is actually a seed that comes from a plant that is related to every-day spinach. This may account for its high protein levels (equal to that of milk, according to the World health Organization). Quinoa also contains the amino acid lysine, and several important vitamins like B and zinc, making it a very healthy and “complete” grain.
Once cooked quinoa is light and fluffy, perfect for absorbing dressings and lending it’s gentle flavour to more robust vegetable and/or meat overtones. This particular salad is vegan, but you could toss in a few strips of grilled meat or even prawns for a heartier meal or keep the vegan theme and include zucchini circles for more substance. (Please note for those ICers with vulvodynia this is not a low oxalte dish at all - major offenders include the bell peppers, parsley and onion.)
Quinoa and Bell Pepper Salad
1 1/2 cups quinoa
3 cups water
1 green bell pepper, chopped
1 red bell pepper, chopped
1/4 cup chopped scallion (green onion), both green and white parts (if you don’t have green onions on hand (to hand) try using leeks instead
1/4 cup chopped red onion
1/2 cup finely chopped fresh dill, cilantro or parsley (or any combination thereof)
5 tbsps liquid honey (organic if possible)
½ tbsp balsamic vinegar (optional)
2 tbsp olive oil
Freshly cracked black pepper and sea salt (both optional, both to taste)
Prior to cooking rinse the quinoa thoroughly in order to rid it of its mildly bitter exterior coating. In a medium-large saucepan (the heavier the bottom the better) combine the water and quinoa; bring to a soft boil, reduce the heat to low and simmer, covered for about 13-15 minutes. You are aiming to have as much as possible of the liquid absorbed, much like a pot of rice.
Meanwhile combine the olive oil, balsamic vinegar (if using), honey, and salt & pepper (if using) in a jar or bottle with a secure lid (one that won’t leak). Shake the mixture vigorously to emulsify the oil and vinegar. Store at room temperature until you are ready to dress the quinoa salad.
Dice all the vegetables and fry them for about two minutes over medium high heat in a large non-stick frying pan or skillet (the scallion may only need a minute), just so that they sweat and release some of their natural oils. Remove from the heat, toss with your choice or herbs, and stir into the cooked quinoa.
Pour all the dressing over the veggie and quinoa mixture and toss lightly to coat all the grains. Serve warm or chilled (I prefer chilled for at least 3 hours). Any leftovers can be kept, covered with plastic wrap or in an airtight plastic container for up to 3 days.
Serves 2 people as a main dish, 4 people as a side dish or starter