Quinoa, pumpkin and broccoli salad

Introducing our delicious quinoa, pumpkin and broccoli salad – a harmonious mix of healthy grains and aromatic vegetarian ingredients. Prepare for the perfect combination of creamy feta cheese, crunchy pumpkin seeds, sweet cranberries, fresh parsley and tender butternut squash. Every bite offers a delicious explosion of flavor that will tantalize your taste buds. This vibrant and nutritious salad is not only a visual treat, but also a healthy and filling meal for any occasion. So why wait? Get ready for a symphony of flavors that will leave you wanting more!

Ingredients

  • 2 tsp rapeseed oil
  • 1 red onion, halved and sliced
  • 2 garlic cloves, sliced
  • 175g frozen butternut squash pieces
  • 140 g broccoli, stems sliced, top cut into small florets
  • 1 tbsp fresh thyme leaf
  • 250g pack of ready-to-eat red and white quinoa
  • 2 tbsp chopped parsley
  • 25g dried cranberries
  • a handful of pumpkin seeds (optional)
  • 1 tbsp balsamic vinegar
  • 50g feta cheese, crumbled

Tip

Make quinoa, pumpkin and broccoli salad differently

Omit the squash and feta, blanch the broccoli, then toss one into the salad a good handful of baby leaves And 2 cooked and chopped salmon steaks (use 1 if large). (Nutritional value per serving: 573 kcal, protein 33 g, carbohydrates 57 g, fat 24 g, saturated fat 3 g, fiber 9 g, sugar 17 g, salt 1.1 g).

Preparation steps

  1. Heat the oil in a wok with a lid.
  2. Add the onion and garlic to the wok and fry for 5 minutes until softened.
  3. Remove the onion and garlic from the wok with a slotted spoon and set aside.
  4. Add the pumpkin to the wok and stir until it begins to color.
  5. As soon as the pumpkin begins to color, add the broccoli to the wok.
  6. Pour in 3 tablespoons of water and add the thyme.
  7. Cover the pan with a lid and let the vegetables steam until tender, about 5 minutes.
  8. In the meantime, put the quinoa in a bowl and fluff it up.
  9. Add the parsley, cranberries, seeds (if using), cooked onions and garlic, and balsamic vinegar to the quinoa in the bowl.
  10. Mix well to combine all ingredients.
  11. Mix the dressing through the vegetables in the wok.
  12. Add the feta cheese and mix gently.
  13. The salad can be stored in the refrigerator for up to 2 days.

Nutritional Information

.

Quinoa, pumpkin and broccoli salad

Quinoa, pumpkin and broccoli salad

Equipment and tools

For this recipe you will need the following equipment and tools:

  • Large frying pan
  • Knife
  • cutting board
  • tablespoon
  • Bowl

Allergen information

This recipe may contain the following allergens:

  • Dairy products (feta cheese)

Storage and leftovers

If you have leftovers, store them in an airtight container in the refrigerator. This salad can be enjoyed within 2-3 days.

Ingredients

Ingredients: 2 tsp rapeseed oil
1 red onion, halved and sliced

2 garlic cloves, sliced

175g frozen butternut squash pieces

140 g broccoli, stems sliced, top cut into small florets

1 tbsp fresh thyme leaf

250g pack of ready-to-eat red and white quinoa

2 tbsp chopped parsley

25g dried cranberries

Handful of pumpkin seeds (optional)

1 tbsp balsamic vinegar

50g feta cheese, crumbled

Ingredients Crowd

Tip: Make the quinoa, pumpkin and broccoli salad different. Omit the pumpkin and feta and blanch the broccoli. Then add it to the salad with a good handful of baby leaves and 2 cooked and flaked salmon steaks (use 1 if they are large). (Nutritional value per serving: 573 kcal, protein 33 g, carbohydrates 57 g, fat 24 g, saturated fat 3 g, fiber 9 g, sugar 17 g, salt 1.1 g).

Health Benefits of Quinoa, Pumpkin and Broccoli Salad

Quinoa, pumpkin and broccoli salad is a nutritious dish full of health benefits. Each ingredient in this colorful salad helps improve overall well-being and provides important nutrients for the body. Let’s explore the health benefits of its key ingredients:

1. Quinoa

Quinoa is a gluten-free grain that is rich in protein, fiber and several essential minerals. It provides all nine essential amino acids, making it a complete source of protein for vegetarians and vegans. Quinoa also has a low glycemic index and helps regulate blood sugar levels and provide sustained energy throughout the day.

2. Pumpkin

The butternut squash used in this salad is a great source of fiber, vitamins A and C, and potassium. It contains antioxidants that protect the body from oxidative stress and inflammation. Additionally, pumpkin’s natural sweetness adds flavor to the salad without the need for additional unhealthy ingredients.

3. Broccoli

Broccoli is a cruciferous vegetable full of vitamins (C, K and folic acid) and minerals (iron, magnesium and potassium). It is low in calories and high in fiber, which aids digestion and supports weight management. Broccoli also contains compounds with anti-inflammatory and antioxidant properties that contribute to overall health.

4. Fresh thyme leaf

Thyme is an herb known for its antimicrobial, antioxidant and anti-inflammatory properties. It contains essential oils used in traditional medicine to treat respiratory diseases, promote digestion and strengthen the immune system.

5. Dried cranberries

Dried cranberries not only add a touch of sweetness to the salad but also provide various health benefits. They are packed with antioxidants and vitamins, especially vitamin C, which supports the immune system and promotes collagen synthesis. Additionally, cranberries have been linked to a lower risk of urinary tract infections and improved heart health.

6. Pumpkin seeds (optional)

If you include pumpkin seeds in your salad, you will benefit from their rich nutritional profile. Pumpkin seeds are a great source of healthy fats, including omega-3 fatty acids, magnesium, zinc and antioxidants. These nutrients contribute to heart health, improved sleep and improved immune function.

7. Balsamic vinegar

Balsamic vinegar adds spice and depth of flavor to the salad. It is believed to aid digestion, regulate blood sugar levels and support healthy weight management. Balsamic vinegar also has antioxidant properties and contains compounds that help lower cholesterol levels.

8. Feta cheese

Feta cheese gives the salad a creamy and salty taste. Although feta cheese is high in fat, it is a good source of protein and calcium. It also contains probiotics that promote gut health and contribute to a healthy digestive system.

By incorporating this delicious quinoa, pumpkin and broccoli salad into your diet, you will reap numerous health benefits from its nutrient-rich ingredients. Enjoy this vibrant and nutritious dish as a main course or side dish to support your overall well-being.

You might also like