Wednesday, July 4, 2012

Grilled vegetable quinoa salad Recipes

People always start their new health goals with great intentions, but they often get overwhelmed in short time and fall back in their old habits. Not a huge fan of veggies? Grill them. Yes, grilling veggies in little oil elicits the sweetness and turns them into something that you’ll really crave. Grilling turns the veggies into little bit of goodness, providing chock-full of flavor and nutrients. It’s a great idea to include the health benefiting veggies in your menu to achieve your health goals. Here is one simple way to add vegetables in your menu to achieve lasting health benefits for your family - Grilled vegetable quinoa salad. Quinoa, a delicately flavored whole grain, is loaded highly with protein and fiber. Grilled vegetable quinoa salad is a great way to use up all the goodness of quinoa and the veggies. This simple to prepare salad is perfect for any season.

Grilled vegetable quinoa salad Recipe

Recipe 1

  • Quinoa: 1cup
  • Sweet yellow pepper: 1, quartered
  • Sweet red pepper: 1, quartered
  • Zucchini: 1, chop lengthwise in 1/2" thick strips
  • Asparagus spears: 12, trimmed
  • Pumpkin seeds: 1/4cup, toasted
  • Light feta cheese: 1/2cup, crumbled
  • Fresh cilantro: 3tbsp, chopped
Chipotle Vinaigrette
  • Olive oil: 3tbsp
  • Red wine vinegar: 2tbsp
  • Canned chipotle pepper in adobo sauce: 1, minced
  • Liquid honey: 2tsp
  • Ground cumin: 1/2tsp
  • Salt: 1/4tsp
  • Pepper: 1/4tsp
How to prepare?

Firstly, drench quinoa in cold water for three minutes and then drain it in sieve.

Take 1-1/2 cups salted water in a saucepan and bring it to boil. Add quinoa and go back to boil. Decrease the heat at low, cover and cook quinoa until no liquid remains - approximately 12-15 minutes.

Take out from heat, mess up with fork, cover and set aside for 5 minutes. Then, spread on small tray and allow it to cool for 10 minutes.

In the meantime, prepare Chipotle Vinaigrette by beating up oil, honey, vinegar, cumin, chipotle pepper in adobo sauce and salt all together. Set aside.

Now, take one large bowl and toss together asparagus, zucchini, yellow peppers, red peppers and 3 tbsp of the vinaigrette until coated. After that, put them on greased grill over medium heat, close lid and grill until they charred and tender - 10-12 minutes for zucchini & peppers and 4-6 minutes for asparagus.

Chop them into large pieces and put back in bowl. Add quinoa, pumpkin seeds, cilantro, 1/2 of the feta cheese & remaining Vinaigrette, and mix well. Sprinkle the leftover feta cheese and serve right away.

Recipe 2

  • Red onion: 1 large (peeled, trimmed, sliced)
  • Yellow bell pepper: 1 large (cored, seeded, sliced)
  • Red bell pepper: 1 large (cored, seeded, sliced)
  • Zucchini: 1 medium (sliced lengthwise)
  • Yellow squash: 1 medium (sliced lengthwise)
  • Portobello mushrooms: 2 large (stemmed)
  • Eggplant: 1 medium (trimmed, sliced)
  • Asparagus spears: 1 pound (ends trimmed)
  • Olive oil: 1/4 cup
  • White balsamic vinegar: 2 tablespoons
  • Fresh garlic: 2 cloves (crushed)
  • Thyme: 1 tsp (dried)
  • Sea salt and ground pepper: To taste
  • Fresh corn: 2 ears (husks on)
  • Quinoa: 3 cups (cooked)
  • Fresh parsley: 2 tbsp (chopped)
  • Fresh mint: 1 tbsp (chopped)
  • Extra virgin olive oil: To taste
  • Lemon juice: Of 1 lemon
How to prepare?

First of all, take onion, zucchini, yellow squash, asparagus, bell peppers, eggplant and Portobello mushrooms all together in one large bowl, and sprinkle with white balsamic vinegar and olive oil. Add thyme, garlic, sea salt and ground pepper to give a flavor. Toss them gently until coated. Cover and keep aside for 1 hour.

Now, heat the grill at medium-high heat. Take ears of corn and grill them separately on a rear rack, far-off direct flame. Turn and rotate them every 5 minutes or so. The husks will get a little blackened and smoky, adding a lot of flavor. After 10-20 minutes, remove them and keep aside to cool. Remove the husks, cautiously chop the kernels off the cob, and keep aside.

In the meantime, spread out all the vegetables on a large sheet of foil. Cover with another sheet and fold the edges of the sheets together to make a packet. Put the packet on hot grill and cook about 15 to 25 minutes, until the veggies become tender crisp. Take out the vegetable packet on a large plate, and keep aside.

Take cooked quinoa in one big serving bowl. Add grilled corn as well as fresh mint and parsley in it. Sprinkle lemon juice and extra virgin olive oil. Add sea salt and ground pepper to give a flavor. Toss gently until coated.

It can be served by two ways: 1) cut the grilled veggies into pieces and add them to the quinoa as a salad, OR 2) serve big beautiful pieces of grilled vegetables with the simple quinoa-corn salad on the side.

Recipe 3

  • Quinoa: 1 cup (uncooked)
  • Corn: 1 cup (cooked)
  • Chickpeas: 1 16 oz. can (drained)
  • Feta cheese: 2 1/2 oz.
  • Purple bell pepper: 1 (chopped)
  • Green bell pepper: 1 (chopped)
  • White or yellow onion: 1 small (chopped)
  • Yellow pear tomatoes: 1 1/2 cup (halved)
  • Garlic: 2 large cloves (minced)
  • Arugula: 1 1/2 cup
  • Extra virgin olive oil: 4 tsp
  • Fresh rosemary: 3 tbsp (chopped)
  • Sea salt: 3/4 tsp
  • Fresh ground pepper
How to prepare?

Firstly, cook quinoa in 2 cups of water until the texture becomes fluffy. Then, put cooked quinoa in a large bowl. Add cooked corn and beans in a bowl of quinoa, and toss well.

Preheat oven to 500°F. Take 2 large baking sheets and grease each of them using 1 tsp oil. Toss onion, tomatoes, peppers, and garlic with oil and place on 2 sheets. Do not overlap vegetables on each other. Roast the veggies for about 10 minutes. Turn and rotate the vegetables with a spatula. Roast an additional 5 minutes if they do not begin to brown. Take out from oven and let them cool for 10 minutes.

Toss quinoa mixture with the veggies.

Take feta cheese, crumble it and add to the salad. Add rosemary, arugula, pepper and salt to give a flavor. Mix the salad well and serve right away.


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