- 1/2 cup quinoa, cooked
- 1/2 cup zucchini, chopped
- 1/2 cup red pepper, diced
- 1/2 cup green pepper, diced
- 1/2 cup carrots, diced
- 1/2 red kidney beans, cooked
- 1/2 cup garbanzo beans
- 1 medium red onion, minced
- 1/2 cup parsley, minced
- 4 large cloves garlic, minced
- 1 tsp. pepper
- 3 heads romaine hearts
- 1/2 cup mix of pecans and pumpkin seeds
- 2 tbsp. rice vinegar
- 2 tbsp. extra virgin olive oil (EVOO)
- 1 lime, squeezed
- Sea salt to taste
- In a bowl combine all the ingredients for the dressing.
- Add the onions, parsley and garlic first.
- Next add red and green peppers, zucchini and carrots.
- Add the cooked quinoa and beans.
- Sprinkle the nuts and seeds on top the cups
- For the romaine cups, take each head and slice top off. Take each individual leaf and break into three segments. If you want only firm cups then use the two firm pieces and use the softer leaf in other salads.
- To serve fill each cup with quinoa salad and spinkle with the nut and seed mixture.
- Save left over quinoa salad and enjoy it another day as a side or by itself
Quinoa Food Facts
Quinoa: Although considered a grain, quinoa is technically the seed of a plant, as its Latin name Chenopodium quinoa, suggests is related to the beet, chard and spinach plants. Most popular varieties are tan, orange, pink, purple or black. Quinoa is a relative newcomer to North America, despite the fact that it has been produced in Latin America (today’s Peru, Chile and Bolivia) since 3000 B.C. Quinoa seeds are rich in amino acids and are nutritious, and an excellent wheat and gluten free choice, probably the least allergenic of all grains. It is a good source for protein, and contains vitamins B2 and E, and dietary fiber. Is an excellent source important minerals such as magnesium, calcium, iron, phosphorous, copper and zinc.
Romaine: Not all lettuce is created equal, but if you start your meal with a salad made of romaine lettuce you will be sure to add not only a variety of textures and flavors to your meal but an enormous amount of nutritional value. The vitamins, minerals, phytonutrients and fiber found in romaine lettuce are especially good for the prevention or alleviation of many common health complaints. Based on its nutrient richness, it as an excellent source of vitamin A (notably through its concentration of the pro-vitamin A carotenoid, beta-carotene), vitamin K, folate, and molybdenum. Romaine lettuce also is a very good source of four minerals (manganese, potassium, copper, and iron), and three vitamins (biotin, vitamin B1, and vitamin C).
Garlic: Native to central Asia, garlic is one of the oldest cultivated plants in the world. Sanskrit and Chinese record use of garlic thousands of years ago. It is an excellent source of vitamins B6 and C. It is also a good source of minerals such as magnesium, selenium, phosphorous, calcium, potassium, iron and copper. Garlic appears to provide protection against atherosclerosis and heart disease. Studies have shown that garlic decreases total serum cholesterol while increasing HDL, often termed the “good” cholesterol. It has also shown blood pressure lowering action.
Onion: While there are numerous forms and varieties and are cultivated worldwide, they originated in CentralAsia. Onions are a very good source of vitamins B1, B6, C, K, biotin, chromium and dietary fiber. Onions contain a variety of organic sulfur compounds that provide health benefits. Onions have known to lower lipid levels, prevent clot formation and lower blood pressure and blood glucose levels. Historically it has been used for the treatment of asthma.
Parsley: Native to the Mediterranean region, there are two types, curly and flat-leaf. Parsley is rich in a large number of nutrients, chlorophyll and carotenes. It is a good source of vitamin C, folic acid, iron, magnesium, calcium, potassium and zinc. It is a good source of dietary fiber. It is anti-cancer and a nerve stimulant.
Olive Oil: Is lipid lowering. Ingesting olive oil can prevent the oxidation of cholesterol and help prevent atherosclerosis. In addition it is known to lower blood pressure and blood sugar, fight cancer, support arthritis and asthma.
- Murray, M., Pizzorno, J., Pizzorno, L. (2005) The Encyclopedia of Healing Foods. New York, NY: Atria Books
Garbanzo Beans: (other beans and legumes have similar nutrients as well) have long been valued for their fiber content. They also are rich in molybdenum, manganese, folate, antioxidants, and considered heart healthy.