By Jessica Mackiewicz, Dietetic Intern [University of Minnesota – The Emily Program]
Wondering what’s for dinner? This recipe provides a great way to get protein, carbohydrates, veggies, and fats in an all-in-one dish that is easy and colorful. The step-by-step instructions and delicious taste make for a perfect opportunity for families to practice cooking and mixing together.
Quinoa is a great complete protein source for vegetarians and vegans, as well as anyone looking to switch up their dinners. It provides many vitamins, minerals, and fiber to keep the body working properly.
The seasonal sweet potato adds another source of fiber and antioxidants that have several protective functions in the body. Furthermore, the many vegetables added into this quinoa salad help you meet your veggie requirements without having to chew on carrots all day long!
Quinoa & Sweet Potato Salad
Makes 6 servings
Ingredients:
- 1 3/4 cups quinoa
- 3 cups low-sodium chicken broth
- Kosher salt
- 3 tbsp. vegetable oil
- 1/2 red onion, thinly sliced
- 2 cloves garlic, finely chopped
- 1 tbsp. onion powder
- 1 tsp. ground coriander
- 1/2 tsp. ground cumin
- 1/2 red bell pepper, seeded and thinly sliced
- 2 small sweet potatoes, peeled and cut into 1/2-inch pieces
- 1/3 cup roughly chopped fresh cilantro
- 1 to 2 tbsp. fresh lime juice
Directions:
- Thoroughly rinse and drain quinoa, then transfer to a medium sized pot on medium heat until dry.
- Add 1 1/2 cups chicken broth, 3/4 cup water, and 1/2 teaspoon salt until simmering, then cover and reduce heat until the quinoa absorbs the liquid and becomes tender (approximately 15 minutes).
- In a separate pan while the quinoa is cooking, heat the vegetable oil, red onion and garlic over medium heat until slightly softened (approximately 4 minutes).
- Add the onion powder, coriander, and cumin with the remaining 1 1/2 cups chicken broth, red bell pepper, sweet potatoes, and 1/2 teaspoon salt. Bring heat up to medium high into a simmer and stir occasionally until the sweet potatoes are tender and the liquid is mostly absorbed (approximately 15 minutes).
- Mix the quinoa into the sweet potato mixture, add lime juice and cilantro, then toss and enjoy!
Tips:
- To reduce sodium content of this recipe, replace some chicken broth with additional water and remove additional salt added to taste.
- If more spice is enjoyed, add 1 tbsp. ancho chile powder and a sliced red jalapeño pepper.
Nutrition Information:
Per serving: 291 calories, 10 grams total fat (1 gram saturated fat), 0 milligrams cholesterol, 42 grams carbohydrate, 4.5 grams sugar, 5 grams fiber, 9 grams protein, and 400 milligrams sodium
