Quinoa and Mung Bean Salad

Quinoa and Mung Bean Salad

I used to minimize the benefits of going to Costco. I talked myself out of going regularly because I couldn’t understand the utility of buying things in bulk, couldn’t justify the crowds, and then there were the long lines. I have gotten past that, particularly after having children, and have found some great ‘go to’ prepared food items. One such item is their Quinoa Salad. It is made in-house and is delicious right out of the package.  This Costco version should be eaten within 2-3 days because it has chopped tomatoes in it and will get soggy if left unused. What I find interesting about the salad is that it incorporates the very underutilized Mung Bean, which I featured here last April in the pasta recipe Vegetable Pasta with Mung Beans.  I decided to make my own version of the Quinoa Salad featuring the Mung Bean.  It’s simple and you can add on your favorites to this base to make a more robust meal out of your salad – tomatoes, avocado, black beans, kidney beans, lettuce, cabbage, kale, protein – of course the options are endless.  Enjoy this superfood salad!

Feed the wellness in you!

 

Quinoa and Mung Bean Salad

Ingredients

  • 1 cup of quinoa (cooked yields 3 cups)
  • 1/2 cup of mung beans
  • 1/2 cup chopped mixed bell peppers
  • 1/4 cup chopped red onions
  • 1 can garbanzo beans
  • 3 mini cucumbers
  • 1/2 cup balsamic vinegar
  • 2 limes, juiced

Instructions

  1. Cook the quinoa and mung beans according to package directions. Should be 10-15 minutes.
  2. Set aside to cool.
  3. Peel the cucumbers and slice.
  4. Whisk the balsamic vinegar and lime juice.
  5. Combine all ingredients together.
  6. Serve immediately or chill in the refrigerator until you are ready to serve.
https://eatlikeavegetarian.com/quinoa-and-mung-bean-salad/

Quinoa Tabbouleh

 

Quinoa Tabboulleh

I got an email from my children’s school advising where to find their school supply list online along with other back to school information.  As much as I tried to deny it, the summer break is coming to an end. How is this possible? Where did the time go? I still have summer heavy on my mind. What’s great about DC is that it can reach the 80 degree mark in October and some pools are still open. One local pool that I go to has a fabulous brunch with several vegetarian options. One of the options is usually a traditional tabbouleh with bulgur but this past weekend they did it with quinoa. I liked the substitute.  Ironically they lessened the parsley which I don’t know if that technically makes it an entirely different dish because how can tabbouleh not have parsley?  With many more weeks of summer and the desire to eat nice cool salads,  I thought I should make tabbouleh and post a recipe.

There’s so many things that are great about tabbouleh.  I love the smell of fresh parsley and the lovely taste of the lemon and mint combined.  I was excited about trying it with quinoa.  Both bulgur and quinoa are great grains but quinoa has 50% more protein which I always need to seek extra of on a vegetarian diet.  Another thing I like about this dish is that it is easy to prepare.  Besides cooking the quinoa, everything else just gets chopped and when the quinoa is cooled just put all the ingredients together and mix well.  That’s it!

Traditional tabbouleh has way more parsley than it does grain.  Parsley is an amazing herb with almost every vitamin, lots of minerals and fiber.  Keep tabbouleh in mind at the salad bar  as an add-on ingredient to your salad.  It’s one of those items that adds great texture and flavor to salad, eliminating the need for dressing.

I hope you enjoy my take on tabbouleh.  I kept the spices light yet interesting, and used a higher ratio of lemon juice to olive oil.

Feed the wellness in you!

 

Quinoa Tabbouleh

Prep Time: 4 hours, 15 minutes

Cook Time: 15 minutes

Total Time: 4 hours, 30 minutes

It is recommended to let the tabbouleh sit for 4 hours before serving hence the long total preparation time.

Ingredients

  • 1 cup quinoa, rinsed well
  • 1 tsp Sea Salt
  • 1/2 c fresh lemon juice
  • 1 tbl garlic, minced
  • 1/4 cup extra-virgin olive oil
  • 1 tsp freshly ground black pepper
  • 1/2 cucumber (if you you can find one, use a whole Persian cucumber), chopped
  • 1 pint cherry tomatoes, halved
  • 1 bunch chopped italian parsley (1.5 cups) washed and dried thoroughly
  • 1/2 cup chopped fresh mint washed and dried thoroughly
  • 2 chopped scallions washed and dried thoroughly
  • 1/4 tsp Allspice
  • 1/4 tsp Powdered Ginger
  • 1/4 tsp Ground Cloves

Instructions

  1. Cook a cup of quinoa according to the package directions. Let cool then put in a large bowl.
  2. Add all remaining ingredients and mix well.
  3. Let sit for 4 -6 hours or ideally overnight before serving.
https://eatlikeavegetarian.com/quinoa-tabbouleh/

 

No Dressing Chopped Salad

 

No Dressing Chopped Salad

We’re seeing lots of creative salads on spring/summer menus and freshly made salad is the main concept for many of the newer ‘fresh’ casual eateries.  I like to make a batch of salad no matter what season it is that I can use throughout the week.  In order for the salad  to stay fresh all week you have to keep some ingredients separated from others to prevent the salad from becoming soggy.  It’s easy  to toss in the remaining ingredients when you’re ready to sit down for your meal.  Let’s face it, despite salad being a healthy option if we add creamy, sugar laden dressing on top you might as well be eating dessert.  Most of the time when I make a salad, the ingredients I use nullify the need for a dressing.  If I want dressing, I use balsamic vinegar alone hence the reason why I’ve added a little to this recipe.  I thought it would be helpful to share the way I create a salad with a variety of ingredients to minimize the need for heavy salad dressing.

I like a lot of crunch so instead of lettuces I use a coleslaw mix of cabbages and carrots along with chopped spinach.  When I thought about the salad I would make for the week, along with my ‘go to’ leafy greens as the base, these are some of the items I decided on while in Whole Foods and a few from my own pantry.

 salad ingredients.jpg

I added a few more items after taking the picture but you get the gist.  A salad is free reign to be as creative as you want and the flavors are endless WITHOUT the dressing.  The main items that give this salad flavor is a little bit of balsamic vinegar, hearts of palm, a little parmesan cheese, your favorite items from an olive antipasti bar, and blueberries.  The items I included from the olive bar are minimal as you can see in this picture, but will add lots of flavor.

 antipasti.jpg

Add a grilled protein of your choice, chop and mix well, and you will have a delicious, low fat salad complete with great protein, iron and fiber.

Feed the wellness in you!

No Dressing Chopped Salad

Prep Time: 20 minutes

Total Time: 20 minutes

Yield: 4-6

The first nine ingredients serve as the base of the salad and will yield 4-6 servings depending on the size of your servings. The remaining ingredients are added when you are ready to serve the salad. The prep time does not include the recommended 20-30 minutes for allowing the base salad to rest in its ingredients.

Ingredients

  • Whole Foods Organic Cole Slaw Mix
  • 1 pkg of Whole Foods Organic Baby Spinach
  • 1 cup sugar snap peas, chopped
  • 7.5 oz (1/2 can) of garbanzo beans
  • 7.5 oz (1/2 can) black eye peas
  • 1 can hearts of palm, chopped
  • Antipasti (items of your choice from olive bar of your choice) chopped - in this salad are 6 pitted olives, two tablespoons of sundried tomatoes, and about 6 gigantes (white beans)
  • 1/4 c blueberries
  • 1/2 c balsamic vinegar
  • 1 Mini seedless cucumber, chopped
  • 5-6 Grape tomatoes
  • 1 tbl Shredded parmesan cheese
  • 1 tsp Crispy onions
  • Avocado (I use at least half but it is optional)
  • 1 tbl pumpkin seeds

Instructions

  1. Wash and dry your baby spinach, coleslaw mix and sugar snap peas. Make sure all vegetables are dry before proceeding as you don't want excess water. Water will make the salad soggy quicker after storing.
  2. Chop your baby spinach, coleslaw mix, sugar snap peas (remove ends) and put in a large bowl
  3. Add your garbanzo beans, black eye peas, hearts of palm, blueberries and antipasti; mix well with balsamic vinegar. Move to a tight lid container for storage. I like to let the salad sit for about 20-30 minutes before serving but it is not a prerequisite.
  4. To serve, place a serving of salad mixture on plate or bowl.
  5. Add the cucumber, tomatoes, parmesan cheese, crispy onions, avocado, pumpkin seeds and protein of your choice. Mix well and enjoy!
https://eatlikeavegetarian.com/no-dressing-chopped-salad/