A Nutritious, Heart-Healthy, and Diabetic-Friendly Meal
Quinoa & Roasted Vegetable Salad
Description
This Tri-Color Quinoa & Roasted Veggie Salad is a vibrant, nutritious dish that's perfect for heart health and diabetes management. Here’s why this recipe is an excellent choice for a healthy lifestyle:
- Heart-Friendly: Quinoa is a complete protein containing all nine essential amino acids, making it an excellent heart-healthy choice. The tri-colour variety (red, white, and black quinoa) provides a variety of antioxidants and phytonutrients that help reduce inflammation and support cardiovascular health.
- Diabetic-Friendly: Low Glycemic Index: Quinoa has a low glycemic index, which helps stabilise blood sugar levels. The fibre content in quinoa and vegetables slows down the digestion and absorption of sugar, preventing spikes in blood glucose.
- Gluten-Free: Quinoa is naturally gluten-free, making it suitable for individuals with gluten intolerance or celiac disease.
- Plant-based protein: Quinoa is a plant-based protein powerhouse, containing all essential amino acids, making it ideal for vegetarians and those looking to increase their protein intake. The quinoa used in this recipe provides 13.2 g protein per 100g
- Nutrient-rich: Quinoa is packed with important minerals like magnesium, iron, and potassium, which are essential for maintaining healthy heart and muscle function.
Ingredients
Instructions
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Cook the Quinoa:
- Rinse the quinoa under water and soak for 30 minutes
- Add 1 cup of quinoa and 3 cups of water in a pot. Bring to a boil, then reduce the heat to low, cover, and simmer for about 15 minutes or until the quinoa is cooked. You'll notice that the germ, which looks like a tiny white spiral, has separated from the seed. This is a clear sign that the quinoa is cooked.
- Drain in a colander and rinse with fresh cold water.
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Prepare the Vegetables:
- Preheat the oven to 200°C (400°F).
- Cut the red and green bell peppers, zucchini, and carrots into bite-sized pieces.
- Spread the vegetables on a baking sheet, drizzle with olive oil, and sprinkle with salt, black pepper, and mixed herbs.
- Roast in the oven for 20-25 minutes or until the vegetables are tender and slightly caramelised.
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Assemble the Salad:
- In a large mixing bowl, combine the cooked quinoa, roasted vegetables, crumbled feta or cubed paneer, pumpkin seeds, sesame seeds, and cranberries.
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Season and Serve:
- Combine olive oil, lemon juice, salt and pepper in a jar and mix to make the dressing. Drizzle the dressing over the salad.
- Adjust seasoning with additional salt, pepper, and herbs if needed.
- Serve warm or at room temperature.
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