Recipe alert! The '3³' salad

March 20, 2017

 Do you ever batch cook? If you answered 'yes', or are tempted to start doing so, here's a simple, nutritious, delicious recipe for you!

 

We've made this salad for our guests on several occasions, and they all seem to love it! The problem would occur when they'd ask for a name. I don't mind experimenting in the kitchen, in fact, I love it! But I am not good at coming up with names. Especially, when the names need to be international! And so, it was just recently that I've decided to call it 3³ salad. Why? It helps me remember I want to use 3 types of beans/legumes (which are always available in our house), 3 types of seeds and 3 types of nuts. Add some pseudo-cereal packed with macro and micro nutrients - quinoa as a base (I guess any grain would do), some veggies and herbs, and you're all set!

 

Our family is not too keen on quinoa, so it was a challenge to incorporate it into our meals. When you read about the benefits of this seed, it simply grows on you and challenges you to use it more frequently in your diet. Looking at the macros, you will find, it contains all essential amino acids (complete in protein), essential vitamins, minerals, and fiber. Although gluten-free, quinoa also contains iron, B-vitamins, magnesium, phosphorus, potassium, calcium, vitamin E. Don't you love it already? We do! Oh, and it's cooked in no time! All win!

 

Now, I know a lot of recipes with quinoa are done as a replacement for your usual oats, but even after a while, it gets boring. And sometimes those oats just feel so soothing and much needed in our daily diet, so don't avoid them too much!

 

Too bitter? No worries!
The bitterness comes from saponins, much like the ones found in millet. The simple trick is to rinse it before cooking, as you would've anyways.

 

If you're still not convinced, try barley, millet or brown rice. You can also add more veg, like baby spinach, red onions, tomatoes and grated beetroot if you're a fan. The variations are endless!

 

Usually, I don't like recipes with too many ingredients, as that means spending too much time in the kitchen, but this one is effortless. Even the kids like to join in and help!

 

Without further ado, here's how to make it:

 

Serves 4-6

Ingredients:

1 cup raw quinoa

1 and 1/2 cup of 3 types of beans/legumes

(black beans, peas, chickpeas)

3 Tbsp sesame seeds

3 Tbsp pumpkin seeds

3 Tbsp hemp seeds

2 Tbsp peanuts

2 Tbsp cashews

2 Tbsp pistachio nuts

2 medium raw carrots

1 scallion / sweet green onion

1 large red pepper

diced sun dried tomatoes

soy sauce / liquid amino

balsamic vinegar

1/2 lime or lemon

(salt), ground pepper, garlic, chili flakes to taste

sweet chili sauce to taste

 

Pre-cook beans and store in air-tight containers. Set aside 1.5 cups of beans for the salad. Rinse and cook 1 cup of quinoa. Set aside to cool. Gently roast sesame seeds on a non-stick or cast iron pan. Set aside to cool. Grate the carrots, chop up onions and red pepper. Combine soy sauce, balsamic vinegar, lime, herbs, and spices. Combine the mixture with all other ingredients. All done!

Cover with a lid, place in the fridge and allow to absorb all the herbs and flavors.

You can keep it refrigerated in an air-tight container for up to 3 days. 

 

 This dish can be served as main, on top of lettuce, arugula, baby spinach leaves, or any other leafy veg, or as a salad.

 

Let me know how your's turned out and what options you decided to go for!

 

- Yours in health,

Su

 

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