Quinoa, Citrus and Herbs

A multitude of flavours and colours for this salad of grains, fruit, nuts, seeds and herbs.



I have used quinoa, a high protein, Gluten Free grain; but there are many other wholegrains that are suitable in this recipe. For a Fodmap and Gluten Free-friendly salad try bulgur wheat, millet or wild rice.

Many of the ingredients you regularly encounter in a salad have been replaced here with a citrus and herb mix. These are available in the cooler months and provide fresh flavours. I particularly like mint and dill; however, they are seasonal and, if not available, I use what is in the market, in the garden, in pots on the balcony or in the refrigerator. Similarly, replace and add vegetables to your taste.

Top the salad with nuts for a meal that is complete in nutrition, ‘crunch’ and visual interest. The green of pistachio nuts (not Nut Free) or roasted pumpkin seeds provides a ‘good look’ as the finishing touch.


Diets for which Quinoa, Citrus and Herbs is suitable:

Diabetic, Diary Free, Fodmap, Gluten Free, Low Calorie, Low Fat, Nut Free, Vegetarian and Vegan.


Ingredients

Preparation: 15 mins | Cooking: 20 mins | Serves: 2 (as a meal)

90 gm (1/2 cup) quinoa*
250 ml (1 cup) water
1/2 tsp salt
1 orange
1/2 grapefruit
1 cup chopped mixed herbs, eg parsley, mint, dill, chives, coriander
2 sticks celery
6 radishes
1 tbsp olive oil
50 gm (1/3 cup) pumpkin seeds**
1/4 tsp cayenne (optional, may prefer paprika)
rocket leaves (optional)

Method

ADD 1/2 cup quinoa, 1 cup water and salt to a saucepan.
BOIL and lower the temperature to simmer for 20 minutes. (All the water will absorb.)
COOL
PEEL the orange and grapefruit, using a knife to remove the skin and white pith.
CUT between the membrane segments of the orange and the grapefruit to give you crescent moon-shaped segments of the flesh.

SQUEEZE the orange and grapefruit that has not had segments removed, using your hand, and retain the juice for a salad dressing.
FINELY chop the herbs of choice (the quantity is variable).

SLICE the celery and radish, finely (not diced).
MIX quinoa, orange, grapefruit, herbs, celery and radish.
ADD cayenne, oil and, if more moisture is required, the juice you retained from the orange and grapefruit.
TOP with shelled pistachio nuts.

Serve

– As a light meal.
– On a bed of green leaves and with bread and cheese or vegetable paté.

Notes

* Substitute quinoa with any wholegrain: bulgur wheat, millet and wild rice are a suitable choice for Fodmap and Gluten Free diets.
** Substitute pumpkin seeds with pistachio nuts, not Nut Free.

Other recipes for wholegrain:

Millet Burgers
Tabbouleh
Anzac Biscuit

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