Confetti Walnut Quinoa Salad and Pasta With Beans and Vegetables
Confetti Walnut Quinoa Salad
Makes 6 to 8 cups salad, serving 8 to 10
Ingredients:
11/2 cups water
1 cup uncooked quinoa
3 T walnut oil, plus additional oil if needed
3 T lemon juice, plus additional lemon juice if needed
1 tsp dried oregano leaves
1/2 tsp ground cumin
1/2 tsp salt, plus salt to taste
1/2 tsp freshly ground black pepper
1 cup cooked corn kernels or frozen corn, thawed
Half of an English cucumber, quartered lengthwise, seeded, and thinly sliced
6 to 8 oz cherry tomatoes, halved, to make about 11/2 cups
3/4 cup chopped California walnuts, toasted
1/2 cup crumbled feta cheese, preferably flavored with garlic and herbs
1/3 cup coarsely chopped, pitted Kalamata olives
1/4 cup chopped fresh parsley
Directions:
Combine water and quinoa in a 2-quart saucepan and bring to a boil over high heat. Cover the pan, turn the heat to low, and simmer until the water is absorbed, 10 to 12 minutes. Set aside off heat for about five minutes, then stir and fluff the quinoa with a fork.
In large bowl, whisk together the walnut oil, lemon juice, oregano, cumin, salt, and pepper. Add corn, cucumber, cherry tomatoes, walnuts, feta cheese, olives, parsley, and quinoa and stir and toss to coat with the dressing. Refrigerate until serving.
Taste the salad and season with additional salt, walnut oil, and lemon juice, if you wish.
Nutrition information per serving:
Calories: 200; Total Fat: 13 g; Saturated Fat: 2 g; Protein: 6 g; Carbohydrate: 18 g; Cholesterol: 5 mg; Sodium: 250 mg; Fiber: 3 g
Source: Today’s Dietitian Magazine, 2009
Pasta With Beans and Vegetables
Makes 8 servings
Ingredients:
2 T oil
3 garlic cloves, minced
1 can (28 oz) tomatoes, diced or crushed
4 cups fresh spinach
2 cups cooked red kidney beans
2 cups pasta shells, cooked and drained
Salt and pepper to taste
Directions:
Heat oil in a large pot. Add garlic and cook until lightly browned. Add canned tomatoes and spinach. Bring to a boil. Cover and cook over medium heat for 10 minutes. Stir often.
Add kidney beans and cook for 5 more minutes. Stir in prepared pasta and serve hot.
Refrigerate leftovers.
Nutrition information per serving:
Calories: 284; Total Fat: 4.5 g; Saturated Fat: 0.5g; Protein: 11 g; Carbohydrate: 54 g; Cholesterol: 0 mg; Sodium: 320 mg; Fiber: 4 g ; Sugar: 4 g
Source: Today’s Dietitian, 2009