Quinoa is a brilliant source of protein, containing all the essential amino acids. It is gluten free, making it suitable for those with intolerances. It’s also low in calories, helping to maintain a healthy weight.

This delicious salad is the perfect accompaniment to a summer BBQ or on its own as a nutritious lunch. A fantastic combo of vitamins, minerals and antioxidants for both pregnant and breastfeeding women. High in folate, zinc, iron, magnesium, vitamin A, C and E. Make double the quantity to last a couple of meals and save on cooking time.

Serves 2

Ingredients

  • 120g quinoa
  • 180ml water
  • 1/2 yellow pepper
  • 1/2 aubergine
  • 1/2 red onion
  • Extra virgin olive oil
  • Baby leaf spinach
  • 1 spring onion
  • Mixed fresh herbs (parsley, coriander, mint)
  • 1/2 pomegranate
  • Small handful of pine nuts and sunflower seeds

Method

  • Pre-heat the oven to 200 degrees.
  • Place the quinoa and water into a pan, with quarter of a teaspoon of Himalayan salt.
  • Bring to the boil, stir once and then turn the heat to a very low simmer. Put a lid on the pan and cook for around 15-20 minutes or until the water has absorbed and the quinoa is soft. Once cooked, uncover and fluff up with a fork.
  • Whilst the quinoa is cooking, slice the yellow pepper, aubergine and red onion into chunks, toss with olive oil, season and transfer to the oven in a roasting dish. Cook for around 20 minutes, turning half way through cooking.
  • Meanwhile, make the salad by combining the spinach leaves, spring onions, chopped herbs and pomegranate in a bowl.
  • Drizzle a little olive oil on the salad, toss and season with salt and pepper.
  • In a wok or frying pan, dry fry the seeds until they are lightly browned.
  • Mix the quinoa into the salad, add the roasted vegetables and finish with the toasted seeds sprinkled over the top.
  • Serve with BBQ fish, meat, sweet potatoes or just as a salad on its own.

Nutrient Content

  • Kcal – 398 Kcal
  • Protein – 8.7g
  • Omega 3 – 26% RNI
  • Omega 6 – 51% RNI
  • Iron – 19% RNI
  • Vitamin C – 89% RNI
  • Vitamin A – 169% RNI
  • Folate – 41% RNI
  • B1 (Thiamine) – 41% RNI
  • B2 (Riboflavin) – 17% RNI
  • B3 – (Niacin) – 19% RNI
  • B5 – (Pantothenic) – 10% RNI
  • B6 – (Pyridoxine) – 35% RNI
  • Vitamin E – 51% RNI
  • Vitamin K – 282% RNI
  • Calcium – 8% RNI
  • Magnesium – 43% RNI
  • Manganese – 80% RNI
  • Phosphorous – 31% RNI
  • Potassium – 29% RNI
  • Selenium – 14% RNI
  • Sodium – 3% RNI
  • Zinc – 26% RNI

RNI РRecommended Nutritional Intake

The RNI percentages are rough estimates for the daily intake, so should be used as a guide only. The quality and combination of foods you eat with a meal affect how well absorbed and utilised the nutrients are within your body.