A warm pepper, tomato and quinoa salad

This week is all about low-carb food after the excess of Easter. This salad combines quinoa which is a high protein grain favoured by the Incas, and personally I try not to eat anything that wasn’t favoured by the Incas, with veg that are high in vitamin C, and I served it with fish and avocado which are rich sources of good fat.

DSC_1244To quote the BBC – “Unlike wheat or rice, quinoa is a complete protein – containing all eight of the essential amino acids. It has been recognised by the United Nations as a supercrop for its health benefits: packed with dietary fibre, phosphorus, magnesium and iron. It is also gluten-free and easy to digest. The facts suggest it is close to a perfect ingredient as you can get.”

The below combo is 25% carb, as opposed to the recommended ratio of 50%.

The quinoa makes you feel like you’re eating something quite carby even though it isn’t. The dressing has a sweet and sour-ish flavour. The whole thing is light and fresh, but substantial and I think perfect for a Spring evening.

What to use – serves 2

  • Half a cup of quinoa
  • 2 salmon fillets
  • 1 avocado
  • 1 red pepper
  • 10 cherry tomatoes
  • 1 courgette
  • a small bunch of basil, parsley and watercress

For the dressing

  • 1 tbsp olive oil
  • 1 tbsp rice vinegar
  • 1 tbsp soy sauce
  • 1 tbsp honey
  • juice of half a lemon
  • sea salt flakes and black pepper

How to use it

Boil your quinoa. Take the quantity of quinoa you’re going to cook and then add double that of water. Bring it to the boil then simmer until the water has absorbed – usually about 20 minutes. You shouldn’t need to drain it. Set it to one side and let it cool a little.

DSC_1240

Finely chop up your pepper, tomatoes, courgette and herbs and put into a mixing bowl.

To make the dressing, just combine and stir the ingredients, then season to taste.

DSC_1238

I pan fried the salmon in a little olive oil and lemon juice, but you could poach it in the oven if you prefer.

When the salmon is ready, combine all the salad ingredients in your mixing bowl with the dressing and stir well. Serve with half an avocado. Or a whole one if you’re greedy like me.

 

 

 

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s