687. Nectarine and French Bean Quinoa Salad
MEGA BLOGGING MARATHON -SEPT 2017
#80TH BLOGGING MARATHON
THEME: PROTEIN RICH DISHES
Shopping at the Jean Talon and Atwater markets in Montreal is a foodies paradise. The bright, vibrant and fresh colors of the vegetables and fruits tempt the shoppers to overspend. I certainly go crazy when I visit the Jean Talon market which is about 30-40 minutes walk away from my son’s home. For hubby and me its like a child going to the fun fair. We visit all the stalls, breathe in the sweet smell, feast our eyes on the produces sold, gorge on a delicious buckwheat crepe, shop and walk back. Its during one of our trips to the market that I came across a punnet of baby tomatoes. It was a melange of cherry tomatoes, green baby tomatoes, grape tomatoes, black cherry tomatoes and yellow baby tomatoes. I saw so many varieties of baby tomatoes for the first time. I knew I had to use that for a salad. So I’ll be frank, this recipe was created around not a protein rich ingredient but rather how can I use the tomatoes to make a protein rich dish. I’d also picked up some juicy nectarines, fresh corn and French beans. Thus, the combination to create a protein rich salad.
Adding quinoa to the above ingredients not only took care of the protein but also made this salad a filling and healthy light meal. 4 years back I had heard of quinoa but had not seen or tasted it till I went to Montreal. My son had a bag of it in his pantry and I tried it. Loved it and now its a regular on our table. When most people who travel fill their bags with clothes, shoes, handbags, I fill my bag with nuts, dried fruits, couscous, extracts, yeast, quinoa etc. Its only when I go to India that I shop for my clothes and shoes.
Why you should include quinoa in your diet?
Quinoa is considered as a super grain. It has many health benefits:
- Its rich in protein. Its contains all nine essential amino acids.
- Its rich in magnesium. Magnesium is essential for healthy heart, controls blood sugar and is necessary for nerve transmission.
- Its rich in iron.
- Its contains lysine which is promotes tissue growth and repair.
- Rich in fiber, therefore is good for the digestive system.
- Its rich in manganese which helps to protect blood cells from injury.
- It contains quercetin which has antiviral, anti inflammatory and anti cancer effects.
- Its gluten free.
- Its a versatile grain that can replace rice, can be used to bind other food products to make kebabs, burgers etc., can be used in salads, make desserts etc.
Protein source: Quinoa, Corn, French beans
By no means am I claiming or supporting any sort of fad diet that are the latest craze in the fitness world. I’m just trying to include non meat non fish dishes from which you can get your protein source.
NECTARINE, FRENCH BEAN AND QUINOA SALAD
1 tbsp maple syrup or honey
- Mix the ingredients for the dressing and keep in the side till required. I usually like to give it a good shake in a small tight lidded jar.
- Put the quinoa in a sieve and wash I under using water for a few seconds. Make sure to rub it gently while washing.
- Add one cup of water and quinoa into a saucepan.
- Cook the quinoa over medium heat till its done.
- Remove the quinoa into a plate. Separate it with a fork and let it cool down completely.
- Heat some water in a pa. When it begins to boil add the French beans and let them cook for 2-3 minutes. You don’t want overcooked beans.
- Remove the beans from the hot water and add them immediately to some ice cold water.
- Boil or steam corn if you’re using fresh ones.
- In the meantime slices the nectarines and cut the tomatoes into halves.
- Add the beans, corn, tomatoes and nectarines to the quinoa. Mix gently.
- Add dressing, toss and serve.
- Its important to wash the quinoa properly to remove the natural coating saponin as it tastes bitter and soapy.
- Don’t overcook the quinoa. Usually all packets indicate the cooking method and time.
- Spread out the grains gently usually a fork.
- Add fruits and vegetables of your choice.
Day 1 – Mixed Dal Paddu
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