Toasted quinoa salad

Recipe developed by Emily Richards, PH Ec

© Heart and Stroke Foundation 2011

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Heart and Stroke Foundation


1 cup (250 mL) quinoa

2 cups (500 mL) sodium reduced vegetable stock

1 large carrot, peeled and shredded

1 sweet red pepper, diced

2 green onions, sliced

1/4 cup (50 mL) chopped fresh mint or coriander


2 tbsp (25 mL) sodium reduced soy sauce (substitute tamari to make this gluten free)

1 tbsp (15 mL) canola oil

1 clove garlic, minced

1/2 tsp (2 mL) hot pepper sauce (optional)

Toasted quinoa salad

Try this vegetarian option.

Tip: Substitute tamari for the soy sauce to make this recipe gluten free.

Difficulty Level: Intermediate

Nutritional Information


Protein: 5 g

Fat: 4 g

Saturated fat: 0 g

Cholesterol: 0 mg

Carbohydrates: 26 g

Fibre: 3 g

Sodium: 338 mg

Potassium: 344 mg


Place quinoa in fine mesh sieve. Rinse and drain well. Place quinoa in nonstick skillet over medium high heat. Toast, stirring frequently for about 6 minutes or until fragrant and beginning to hear quinoa snapping/popping. Remove from heat.

In saucepan, bring stock to boil and add quinoa. Stir and return to boil. Cover, reduce heat to low and simmer for about 20 minutes or until liquid is absorbed. Remove from heat and let stand 5 minutes. Using fork, fluff quinoa and place in large bowl. Let cool slightly. Add carrot, pepper, green onions, mint or coriander.

Dressing: In small bowl, whisk together soy sauce, oil, garlic and hot pepper sauce, if using. Drizzle over salad and toss to combine. Serve warm or cold.

Developed by Emily Richards, PH Ec. ©The Heart and Stroke Foundation 2011.

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