Asian-inspired Quinoa Salad
Quinoa takes center stage in this flavor-packed side dish. Tossed in a sweet and savory Asian dressing, this pseudo-grain salad is the perfect bring along for summer “potlucking.”
Today’s salad features quinoa (pronounced KEEN wah), the superstar whole grain that’s technically, not even a grain. Quinoa is actually a seed from a pseudocereal plant called goosefoot. Pseudocereal plants produce starch-rich seeds and fruits that nutritionally are very similar to grains (think wheat, oats, and rice). Other pseudocereals include buckwheat and amaranth. In the kitchen, these “fake” grains are also used the same way as other grains. Quinoa is about the size of sesame seeds and comes in a variety of colors including white, pink, red, purple, and black. White quinoa, the most common color, is the fluffiest; darker colors tend to be crunchier.
One of quinoa’s key nutritional attributes is its protein content. Like meat, eggs, and dairy, quinoa is a complete protein, meaning it contains all nine essential amino acids (protein building blocks). A rarity for most plant foods, quinoa’s complete protein package is a huge plus for vegetarians and vegans. It also provides healthy doses of iron, potassium, magnesium, copper, and fiber. Additionally, quinoa is gluten free, making it a nutrient-packed option for people with celiac disease or a gluten intolerance.
There is a naturally occurring, protective, pest-repellent coating that covers quinoa called saponin. This bitter-tasting shield must be removed before the seed is edible. While most quinoa sold today has been stripped of saponin, an extra rinse before cooking to remove any powdery residue is a good idea. Place the quinoa in a fine-mesh strainer and rinse under cold water until the water runs clear. This rinsing time takes less than a minute.
Quinoa cooks in about 15 minutes and expands to roughly three times its original volume. As it cooks, the germ, which forms a band around the outer edge of each seed, spirals out, forming a tiny tail. Cooked quinoa has a creamy texture and a delicate, slightly nutty flavor similar to rice or couscous. Quinoa absorbs other flavors well and works in a variety of dishes; stir it into soups for texture and heartiness, use it as a starchy binder in casseroles, add it to stir-fries, or make it the star ingredient in all types of salads. Today’s veggie-loaded salad combines quinoa with shelled edamame, diced red bell pepper, julienned carrots, and sliced green onion. Everything is tossed in the most delicious sweet and savory dressing. For maximum flavor, let this salad marinate in the refrigerator for an hour before serving.
To your health,
Darlene
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ASIAN-INSPIRED QUINOA SALAD
Yield: 8 servings
Serving Size: 1/2 cup
Prep: 15 minutes
Ready: 35 minutes
INGREDIENTS
3/4 cup white quinoa
1 1/2 cups water
1/4 cup hoisin sauce
3 tablespoons rice vinegar
2 tablespoons neutral oil (such as avocado oil or canola oil)
1 tablespoon brown sugar
2 teaspoons minced fresh ginger root
1 clove garlic, minced
1/4 teaspoon ground black pepper
1/8 teaspoon red pepper flakes
3/4 cup frozen shelled edamame, thawed
3/4 cup diced red bell pepper
3/4 cup julienned carrots
3/4 cup sliced green onion, divided
DIRECTIONS
Place quinoa in a fine-mesh strainer and rinse under cold water until water runs clear. In a medium-sized pot, combine rinsed quinoa and 1 1/2 cups water. Bring to a boil then reduce heat to low and cover. Simmer until liquid is absorbed; about 15 minutes. Remove from heat and let stand 5 minutes. If any water remains after cooking, drain quinoa and place it in the refrigerator to cool while preparing remaining ingredients.
In a small jar with a tight-fitting lid, combine hoisin sauce, vinegar, oil, brown sugar, ginger root, garlic, black pepper, and red pepper flakes. Secure lid and shake jar until ingredients are well combined.
In a large bowl combine quinoa, edamame, red bell pepper, carrots, and green onion, reserving 1 to 2 tablespoons green onion to use as a garnish on top of salad. Pour dressing ingredients and stir to combine. For maximum flavor, refrigerate salad at least 1 hour before serving. When ready to serve, place salad in a serving dish and garnish with reserved green onion.
Nutrition Information per Serving
145 Calories, 6 g Total fat, 0.5 g Saturated fat, 0 g Trans fat, 0 mg Cholesterol, 147 mg Sodium, 19 g Total carbohydrate, 3 g Dietary fiber, 5 g Total sugars, 1.5 g Added sugars, 5 g Protein, 0 mcg (0%) Vitamin D, 42 mg (4%) Calcium, 1 mg (6%) Iron, 260 mg (6%) Potassium
© 2025 RECIPES MADE HEALTHY BY DARLENE ZIMMERMAN, MS, RD LLC
I love all the education you offer with your recipes Darlene! Thank you :)