Recipe: Quick Lemon and Garlic Quinoa Salad

by Matt Erickson
March 29, 2017

quinoa salad This recipe is from “Feeding the Whole Family: Cooking with Whole Foods,” by Cynthia Lair.

Every month (except for December), our Integrative Medicine dietitians present a free cooking class. They demonstrate recipes that use whole, healing foods. Now that we have this blog, we’re going to share those recipes with the rest of the world here, too.

First up: this salad, which comes together in a flash once you’ve cooked some quinoa. This is the kind of salad that will still be good the day after you make it. In fact, it might even be better.

Ingredients

For the salad:
• 1 cup dry quinoa
• ½ tsp. sea salt
• 1 ¾ cups water
• ½ cup chopped carrots
• ⅓ cup minced parsley
• ¼ cup sunflower seeds

For the dressing:
• 3-4 cloves garlic, minced
• ¼ cup freshly squeezed lemon juice
• ¼ cup extra virgin olive oil
• 1-2 Tbsp. tamari or soy sauce
• 2 tsp. honey (optional)

Directions

First, rinse off your quinoa. Don’t skip this! Quinoa is naturally coated with a bitter-tasting compound that you want to wash away.

After you’ve rinsed it, place the quinoa in a 2-quart pot with the salt and water, and bring it to a boil. When it boils, reduce the heat to low, cover the pot and let it simmer for 15-20 minutes. You can check to see if it’s done by tipping the pot to the side by about 45 degrees. If you still see water, it needs to simmer longer. If you don’t see any, all the water is absorbed, and it’s done.

When the quinoa is done, let it stand for 5-10 minutes without a cover, and then fluff it with a fork. Now dump the quinoa into a large bowl, and throw in the carrots, parsley, and sunflower seeds.

Mix it up well.

Quinoa Salad

While the quinoa is cooking, you can combine the dressing ingredients. (An easy way to do it: shake them all up in a mason jar.) 

Quinoa Salad

Poor the dressing over the quinoa mixture and toss well. 

Quinoa Salad

You can serve the salad warm, at room temperature, or chilled. It’s great out of the fridge the next day, too!

Here’s a printer-friendly PDF of this recipe. And here it is condensed to fit on your phone or tablet screen:

Ingredients

For the salad:

  • 1 cup dry quinoa
  • ½ tsp. sea salt
  • 1 ¾ cups water
  • ½ cup chopped carrots
  • ⅓ cup minced parsley
  • ¼ cup sunflower seeds

For the dressing:

  • 3-4 cloves garlic, minced
  • ¼ cup freshly squeezed lemon juice
  • ¼ cup extra virgin olive oil
  • 1-2 Tbsp. tamari or soy sauce
  • 2 tsp. honey (optional)
Directions
  1. Rinse and drain quinoa. Put quinoa, salt and water in a 2-quart pot and bring to a boil.
  2. When it boils, reduce heat to low, cover and simmer 15-20 minutes. Tilt pot to check if all water has been absorbed.
  3. Let quinoa stand for 5-10 minutes uncovered, then fluff with a fork.
  4. Place quinoa into a large bowl, and add carrots, parsley and sunflower seeds. Toss.
  5. Combine dressing ingredients, pour over quinoa mixture and toss again.
  6. Serve warm, at room temperature or chilled.

More from the blog

cooking class Learn to cook healthy food at these free monthly classes 
By Matt Erickson
A diet of real, whole foods does a world of good for people with cancer or other chronic diseases. Actually, we'll go a step further: A diet of real, whole foods is good for anyone at all. Read more.