Makes 8 servings
As we were testing this salad, we realized that a dressing from another recipe submitter might work well with it, so we paired the two for a winning combination. The salad has natural sweetness from the dried fruits, and the nuts give it crunch.
| 1 cup | quinoa, rinsed | 250 mL |
| 1⁄2 cup | sliced almonds | 125 mL |
| 1⁄2 cup | coarsely chopped apple | 125 mL |
| 1⁄2 cup | coarsely chopped dried apricots | 125 mL |
| 1⁄4 cup | toasted unsalted sunflower seeds | 60 mL |
| 1⁄4 cup | dried cranberries | 60 mL |
| 1⁄4 cup | raisins | 60 mL |
| 2 tbsp | finely chopped fresh mint | 30 mL |
| 1⁄2 cup | Maple Vinaigrette | 125 mL |
Maple Vinaigrette
| 1⁄3 cup | pure maple syrup | 75 mL |
| 1⁄4 cup | cider vinegar | 60 mL |
| 1⁄4 cup | honey mustard | 60 mL |
| 2 tbsp | canola oil | 30 mL |
- In a medium saucepan, combine quinoa and 2 cups (500 mL) water; bring to a boil over high heat. Reduce heat to low, cover and simmer for about 20 minutes or until liquid is absorbed and quinoa is tender. Let stand for 5 minutes. Fluff with a fork.
- Transfer quinoa to a large bowl. Add almonds, apple, apricots, sunflower seeds, cranberries, raisins and mint; toss to combine. Pour in vinaigrette and toss gently to coat.
- Maple Vinaigrette: In a jar, combine maple syrup, vinegar, mustard, oil and 2 tbsp (30 mL) water. Seal and shake until well blended. Store in the refrigerator for up to 1 week, shaking well before use. Makes I cup (250 mL).
Tips
- If you’re making quinoa on the weekend, cook extra to make this salad during the week.
- You can also use reduced-sugar maple-flavored syrup in the dressing.
- Quinoa is an ancient grain from South America. Some brands need to be rinsed before cooking, to remove a bitter outer coating; others do not. Familiarize yourself with the quinoa brands available in your area to learn whether rinsing is required.
Nutrients per serving
| Calories | 233 |
| Fat | 8.3 g |
| Carbohydrate | 36 g |
| Saturated Fat | 1.1 g |
| Protein | 6 g |
| Fiber | 4 g (16% DV) |
| Sodium | 29 mg (1% DV) |
| Calcium | 47 mg (4% DV) |
| Iron | 3.1 mg (22% DV) |
Very High in: magnesium
High in: riboflavin, pantothenic acid, iron
Source of: vitamin C, calcium, zinc, fibre
Diabetes Food Choice Values Per Serving:
2 Carbohydrate
1 1/2 Fats
© Cook! Dietitians of Canada. 2011. Published by Robert Rose Inc. All rights reserved. Permission to reprint in its entirety. For noncommercial use only.
This information is provided by Women’s College Hospital and is not intended to replace the medical advice of your doctor or health care provider. Please consult your health care provider for advice about a specific medical condition. This document was last reviewed on: Feb. 11, 2014
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