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Vegan Quinoa Cranberry and Orange Salad

Updated on July 24, 2013

This recipe is full of good nutrients. Here are some of the benefits for your health of the major ingredients of this vegan quinoa cranberries and orange salad.

Do you know quinoa comes in multiples colors? The difference of taste is subtle. Try them all separately or mix them.
Source

Quinoa

Quinoa is now called a super food by nutritionists, but long time ago, it was called the gold of the Incas with good reason. This grain contains more protein than any other grain, is full of copper, iron, calcium, manganese and fiber, is gluten-free and low in fat.

For more information on the properties of Quinoa, I suggest you read those two great articles:

Quinoa from Bolivia - Gold of the Incas

7 Properties of Quinoa to Lose Weight

Oranges

Oranges are well-known to contain a lot of vitamin C (one orange contains 160% of the recommended daily serving), but do you know they also contains fiber, thiamin, folate and potassium?

So eating them regularly helps you to maintain an healthy nervous system, to have daily bowel mouvements and to avoid hypertension.

Source

Cranberries

Cranberries are also a super food. They are known to protect against urinary tract infections and cancer, but they also increase health of the heart and have anti-inflammatory benefits.

They are an excellent source of antioxidants, a great source vitamin C and fiber and a source of manganese, vitamin K and E.

Want to get the best of cranberries? Add fresh cranberries instead of dried ones into this salad. The sweetness of the oranges will be enough to keep its great taste.

Cilantro

Cilantro is one of the herbs that contains the most of vitamin K which helps your body to clot blood. Moreover, cilantro, also by the means of vitamin K, contribute to give you healthy bones. People with osteoporosis could add lots more cilantro to this recipe.

Pine nuts

Pine nuts help to keep your stomach full since they contain 5 g of fiber and 18 g of protein per serving. So a small amount each day can be your friend if you are trying to loose weight.

Like all nuts, they contain fat, but since we talk here about monoinsaturated fat, we talk about good fat, which means having no cholesterol and a healthier heart. Another reason for your heart and you being happy to eat pine nuts is that they contain no sodium.

Also, because pine nuts contain lots of maganese, they contribute to protect you against free radicals.

Like almonds and peanuts, they are gluten-free. So don't be afraid to add them into your favorite gluten-free recipes.


Vegan Quinoa Cranberry and Orange Salad

This easy and quickly made recipe is good cold in summer and hot in winter.

Cast your vote for Quinoa cranberries and orange salad

Cook Time

Prep time: 5 min
Cook time: 15 min
Ready in: 20 min
Yields: Serves 2 side dishes or 1 meal

Ingredients

  • 1/2 cup quinoa, rinced
  • 3/4 cup water
  • 1 orange
  • 1/5 cup dried cranberries
  • 1/8 cup fresh cilantro
  • 1 tbsp pine nuts

Instructions

  1. In a small saucepan, bring the water to boil and add the rinced quinoa. Let simmer according to the instructions or until almost all water is evaporated (about 10 to 12 minutes). Do not overcook. Since there is no dressing in this salad, you dont want the quinoa to be too dry.
  2. Meanwhile, peel the orange and cut it into small bite-size chunks. Be sure to choose a seedless kind of orange like "Navel". Put it in a bowl.
  3. Chop or cut with scissors cilantro leaves. Put it in a bowl with the orange.
  4. Add the cranberries, the pine nuts and the cooked quinoa. Mix well.

You may add fresh lemon juice.

Nutrition Facts
Serving size: approx. 1 cup (half of recipe)
Calories 255
Calories from Fat45
% Daily Value *
Fat 5 g8%
Saturated fat 0 g
Carbohydrates 47 g16%
Sugar 15 g
Fiber 5 g20%
Protein 7 g14%
Cholesterol 0 mg
Sodium 4 mg
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

How to Cook Quinoa in a Rice Cooker

Generally speaking, do you like to eat salads without dressing?

See results

Comments

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    • tastiger04 profile image

      tastiger04 

      4 years ago

      This looks fantastic....I am a big fan of quinoa, and have never made it with fruit before! Will have to try this out. Voted up and awesome :)

    • My Cook Book profile image

      Dil Vil 

      4 years ago from India

      Good hub, i like it. Voted UP useful. Thank you.

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