Quinoa & Bean Salads

Cucumber, Alfalfa & Quinoa Salad

Take pleasure in a simple dish full of fresh veggies not only because it is delicious but because it is
low in cholesterol and vitamin packed. Quinoa is known for its high protein, low cholesterol and
fiber value combine it with some fresh veggies and you’re set to go. You’ll imagine a lovely, fun,
colorful scenery while you look and enjoy the colors of this salad on a plate.
Yields: 4 serves
Ingredients:
1 teaspoon of red wine vinegar
½ lemon (freshly squeezed)
5 well chopped scallions
2 oz of alfalfa sprouts
2 small cucumbers
1 large heirloom tomato
2 ½ cups vegetable broth or water
3 cloves of garlic (minced)
1 ½ cups of quinoa (rinsed and drained)
Method of Preparation:
1. Place a pot over medium heat and heat the olive oil for a few seconds. Then add in the
garlic and then the quinoa. Cook this for about 2 to 3 minutes, (occasional stir until it is
lightly toasted)
2. Add in the 2 ½ cups of broth or water, raise the heat to high and bring the broth to a boil.
Once it starts boiling then reduce the heat and let it simmer. Cover it and allow it to cook
through (this can take about 16 to 20 minutes)
3. Chop up the tomato into nice small squares and pour into a large bowl. Then quarter and
slice the cucumbers and add them to the bowl with the tomato then add in the well
chopped scallions, and tear over the alfalfa sprouts. Toss everything around together.
4. Chill the cooked quinoa just a bit and then add it to the tomato mixture.
5. Pour in the red wine vinegar and lemon juice. (if desired can season with a little salt and
pepper)
6. Can be served warm or cold.

Colorful Beans & Veggie Mix

Here is a fun way to enjoy those special little heartiness capsules we call beans. Beans are packed with protein, fiber, lipids and vitamins and are a wonderful thing to add to a diet. So give yourself a feel of the Caribbean and imagine a beautiful sunny day with this spicy, colorful and refreshing salad that is bound to delight those who see it.

Yields: 8 serves

Ingredients:

1 can cannellini beans, drained and rinsed
1 can kidney beans, drained
1 can black beans, rinsed and drained
1 red bell pepper, finely chopped
1 green bell pepper, finely chopped
1 red onion, chopped
1 package corn kernels (10 ounce)
For the sauce:
1/2 cup red wine vinegar
1 tablespoon lemon juice
2 tablespoons white sugar
1/2 teaspoon chili powder
2 tablespoons fresh lime juice
1 clove crushed garlic
1/2 cup olive oil
1 tablespoon salt
1/2 tablespoon ground cumin
1 teaspoon of hot pepper sauce (if you like it hot and spicy)
1/2 tablespoon ground black pepper

Method of Preparation:

1. Take a large salad bowl and combine the red chopped onion, the green and red finely chopped bell peppers, corn and all of the beans.
2. Take a small bowl to make the sauce, combine the ½ cup of red wine, 1 tablespoon of lemon juice, 2 tablespoons of white sugar, ½ teaspoon of chili powder, 2 tablespoon of
   fresh lime juice, and the crushed garlic; whisk everything well.
3.  Slowly whisk in the ½ cup of olive oil whisk until well combined, and then add in the salt, ground cumin, pepper and a 1 teaspoon of hot sauce. Whisk again
4. Pour the dressing over the bean mix and combine it well.
5.  Chill and serve cool.

Asian Vegetable Array with Quinoa Salad

It is always nice to know that you can travel the world through foods. So if you feel like heading east
towards Asia here is a fun Asian quinoa salad for you to enjoy. This is also a cool salad to take to
parties. Let us not forget that at the same time one is enjoying the eastern combination of flavors with
this salad one is also including the "wonder grain" known as quinoa that is so nutritious into a diet.

Yields: 4 serves

Ingredients:

1 cup chopped (or grated) red cabbage
1/2 cup shredded carrots
1 red bell pepper, chopped
1 cup diced cucumber
1 cup shelled and cooked edamame
1/4 teaspoon salt
2 cups water
1 cup quinoa
For the dressing:
1 tablespoon sesame oil
1/4 cup soy sauce (if desired may use tamari sauce)
1 tablespoon rice wine vinegar
1/4 cup chopped cilantro
2 tablespoons chopped green onion
1/4 teaspoon grated ginger
1 tablespoon sesame seeds
Salt and black pepper, to taste
1/8 teaspoon red pepper flakes

Method of Preparation:

1.  Pour the water into a medium sauce pan and add the salt and quinoa and bring it to a boil. Once the quinoa has boiled for around 6 minutes turn the heat down to low and simmer until the water has been absorbed (this could take around 14 to 16 minutes.)
   
2.  Remove the cooked quinoa from the heat, use a fork and poke it around to fluff it.
3. .Use a large bowl to place the quinoa in then add in the cucumber, carrots, red pepper, edamame, and cabbage. Gently mix and set aside.
   
4. Make the dressing by whisking together the sesame oil, soy sauce, rice wine vinegar, cilantro, green onions, ginger, sesame seeds, red pepper flakes, pepper and salt.
   
5.  Gently mix the dressing into the quinoa salad combine everything well.
6.  Serve at room temperature or chilled.