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Heart-y Red Quinoa Salad with Avocado

Heart-y Red Quinoa Salad with Avocado
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Prep Time: 0 min Serves: 4
Cooking Time: 0 min Yield: 4 Servings
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There’s a reason quinoa is gaining popularity these days. It’s not only a gluten-free source of calcium, iron, vitamin E, and several B vitamins, it’s also a complete protein that contains all nine essential amino acids, says Lauren O’Connor, a registered dietitian and owner of Nutri-Savvy in Los Angeles, Calif. Packed with whole grains, fruit, and vegetables, this hearty salad will keep you feeling full and energized for hours.

Ingredients

Directions

Ingredients:
3/4 cup dry red quinoa
1/3 cup fruit, mixed, tropical dried (or your favorite chopped fruit mixture)
3 tablespoons roasted sunflower seeds
1/2 cup chopped green onion
1 cup low-sodium vegetable broth plus 1/2 cup water
1/2 medium avocado, chopped
2 teaspoons olive oil

Directions:
Rinse 3/4 cup quinoa in cold water. Let it soak in water for about 10 minutes. Meanwhile, heat 1 cup of broth and 1/2 cup of water on the stove until boiling. Drain quinoa and add to pot of boiling liquid. Cover, reduce heat, and simmer for about 12 minutes. With cover still on, remove from heat and set aside. (Note: If using a rice maker, use same ratio of quinoa to water, cover, and turn it on—it will automatically stop cooking when the water is fully absorbed).

In a non-stick pan with 2 teaspoons of olive oil, lightly sauté chopped green onion for about 3 minutes. Fluff quinoa and put into a bowl. Mix in green onions, sunflower seeds, dried fruit, and avocado chunks. Enjoy!

Makes 4 servings

Per serving: (approx. 1/2 cup): 210 calories, 9g fat, 1.5g saturated fat, 29g carbohydrates, 45mg sodium, 4g fiber, 10g sugars, 5g protein

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