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Nutty and Fruity Quinoa Salad with Maple Vinaigrette

Makes 8 servings

As we were testing this salad, we realized that a dressing from another recipe submitter might work well with it, so we paired the two for a winning combination. The salad has natural sweetness from the dried fruits, and the nuts give it crunch.


1 cup quinoa, rinsed 250 mL
1⁄2 cup sliced almonds 125 mL
1⁄2 cup coarsely chopped apple 125 mL
1⁄2 cup coarsely chopped dried apricots 125 mL
1⁄4 cup toasted unsalted sunflower seeds 60 mL
1⁄4 cup dried cranberries 60 mL
1⁄4 cup raisins 60 mL
2 tbsp finely chopped fresh mint 30 mL
1⁄2 cup Maple Vinaigrette 125 mL

Maple Vinaigrette


1⁄3 cup pure maple syrup 75 mL
1⁄4 cup cider vinegar 60 mL
1⁄4 cup honey mustard 60 mL
2 tbsp canola oil 30 mL
  1. In a medium saucepan, combine quinoa and 2 cups (500 mL) water; bring to a boil over high heat. Reduce heat to low, cover and simmer for about 20 minutes or until liquid is absorbed and quinoa is tender. Let stand for 5 minutes. Fluff with a fork.
  2. Transfer quinoa to a large bowl. Add almonds, apple, apricots, sunflower seeds, cranberries, raisins and mint; toss to combine. Pour in vinaigrette and toss gently to coat.
  3. Maple Vinaigrette: In a jar, combine maple syrup, vinegar, mustard, oil and 2 tbsp (30 mL) water. Seal and shake until well blended. Store in the refrigerator for up to 1 week, shaking well before use. Makes I cup (250 mL).

© Cook! Dietitians of Canada. 2011. Published by Robert Rose Inc.

Tips

  • If you’re making quinoa on the weekend, cook extra to make this salad during the week.
  • You can also use reduced-sugar maple-flavored syrup in the dressing.
  • Quinoa is an ancient grain from South America. Some brands need to be rinsed before cooking, to remove a bitter outer coating; others do not. Familiarize yourself with the quinoa brands available in your area to learn whether rinsing is required.

Nutrients per serving

Calories 233
Fat 8.3 g
Carbohydrate 36 g
Saturated Fat 1.1 g
Protein 6 g
Fiber 4 g (16% DV)
Sodium 29 mg (1% DV)
Calcium 47 mg (4% DV)
Iron 3.1 mg (22% DV)

Very high in:  magnesium

Diabetes Food Choice Values Per Serving:
2 Carbohydrates
1½ Fats

Copyright © Dietitians of Canada 2013. All rights reserved.