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Quinoa Salad with Fennel, Mushrooms and Nuts

 
Quinoa Salad with Fennel, Mushrooms and Nuts
114

Quinoa is a kind of seeds that contains lots of protein, this healthy seed is versatile to prepare, such as this salad. It's delicious and packed with goodness. A great side dish or a whole some meatless main course.

Yield

6

servings

Prep

15

min

Cook

30

min

Ready

48

min

Low in Saturated Fat, Low Cholesterol, Cholesterol-Free, Trans-fat Free, Good source of fiber, Sugar-Free
 

Ingredients

2 cups quinoa
1 quart water
*
1 x salt
*
3 ½ tablespoons canola oil
or olive oil, or any kind vegetable oil
6 cloves garlic
thinly sliced, or to taste
2 cups fennel bulb
thinly sliced, about 1 large bulb or 2 small ones
1 ¾ cups mushrooms, shiitake
freshly sliced
*
1 ½ tablespoons soy sauce, sodium reduced
or 1 tablespoon regular
1 tablespoon rice vinegar
cup cashew nuts
toasted and salted
*
5 tablespoons parsley leaves
freshly finely chopped
5 tablespoons cilantro
freshly finely chopped
1 each limes
grated zest and squeezed juice

Directions

Rinse the quinoa under cool running water, then drain well with a fine-mesh sieve or cheesecloth-lined strainer (the grains are very small and will slip through a coarse strainer).

Heat a wok over medium-high heat and toast the quinoa, shaking the pan frequently, just until the grains dry, are just beginning to color and have a nutty aroma, 3 to 5 minutes. Set aside in a bowl.

In a medium, lidded pot, bring 1 quart of water to a boil over high heat.

Stir in the quinoa with a pinch of salt, then reduce the heat to a simmer and cover.

Cook the quinoa until the grains are translucent and tender and the germ has spiraled out from the grain, about 15 minutes (do not overcook).

Remove from heat, drain and set aside.

Meanwhile, heat the wok again over high heat.

Add oil and heat until it just begins to simmer.

Add the garlic and fry, stirring constantly, just until the garlic is golden, 25 to 30 seconds (the garlic can burn quickly).

Remove the garlic with a slotted spoon, keeping the oil in the pan, and set aside.

Stir in the fennel to the oil and fry, stirring or tossing frequently, until it is caramelized, about 6 minutes.

Remove from the oil and set aside.

Stir in the shiitakes to the oil and stir-fry until caramelized, about 6 minutes.

Add the green onions in with the mushrooms and continue to stir-fry just until the green onions begin to wilt, about 2 minutes.

Stir in the soy sauce and vinegar to the mixture and stir or toss to combine, then remove from heat.

In a large bowl, gently toss the quinoa with the warm mushroom-green onion mixture, the fennel, garlic, cashews, parsley, cilantro, lime zest and juice.

Season with salt if needed and serve immediately.

 

* not incl. in nutrient facts

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Nutrition Facts

Serving Size 123g (4.3 oz)
Amount per Serving
Calories 30832% of calories from fat
 % Daily Value *
Total Fat 11g 17%
Saturated Fat 1g 5%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 180mg 8%
Total Carbohydrate 15g 15%
Dietary Fiber 5g 19%
Sugars g
Protein 18g
Vitamin A 5% Vitamin C 22%
Calcium 7% Iron 33%
* based on a 2,000 calorie diet How is this calculated?

 

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