Add protein and cancer protection to your salads with quinoa and crunchy walnuts and green soybeans (edamame). It’s the perfect dish to supply you with fiber for cancer prevention and protein for springtime physical activity.
Quinoa is an ancient grain that only takes 15 minutes to prepare and contains 8 grams of protein and 5 grams of fiber in one cup. Edamame are in the freezer section of the grocery store and provide 13 grams of protein and 5 grams of fiber per cup. Whole soy foods contain compounds with cancer prevention potential. Walnuts have high amounts of polyphenols, phytochemicals that have antioxidant properties. AICR has funded research on their potential deterrence of breast cancer.
With red peppers and spinach, this light yet filling salad is topped off with a simple dressing of olive oil, lemon juice, lemon zest and tarragon for only 270 calories per serving, along with 10 grams of protein and 6 grams of fiber.
Warm Quinoa and Walnut Salad
1 cup red quinoa
2 cups low-sodium vegetable broth
2 cups (10 oz.) frozen shelled edamame
2 Tbsp. fresh tarragon, chopped (2 tsp. dried)
1 Tbsp. lemon zest, freshly grated
3 Tbsp. olive oil
3 Tbsp. lemon juice
3/4 cup jarred roasted red peppers, drained and coarsely chopped
Salt and freshly ground black pepper
1 pkg. (5 oz.) baby spinach
1/4 – 1/3 cup chopped walnuts
In large strainer, rinse quinoa well.
In large pot over medium heat, toast quinoa until it starts to crackle, about 5 minutes. Add broth and bring to a boil. Cover, reduce heat to low and gently simmer for 12 minutes. Add edamame on top of quinoa. Do not stir or disturb quinoa. Cover again and continue cooking for 10 minutes or until edamame is tender. Carefully drain any remaining liquid. Set aside and let stand for 15 minutes.
In large mixing bowl, add tarragon, zest, olive oil and juice. Gently stir to combine. Reserve 2 tablespoons. Add red peppers and quinoa mixture and toss to combine well. Season to taste with salt and pepper.
In another large mixing bowl, gently toss spinach with reserved dressing.
Evenly divide spinach among eight plates and top with quinoa mixture. Garnish salad with walnuts and serve.
Makes 8 Servings.
Per serving: 270 calories, 14 g total fat (1.5 g saturated fat), 30 g carbohydrate, 10 g protein, 6 g dietary fiber, 150 mg sodium.