Crunchy Pea & Broccoli Quinoa Salad with Mint

A true food as medicine salad, this tasty dish is nutrient dense with lots of fibre, protective, cancer-fighting, anti-oxidant and anti-inflammatory compounds, vitamins + minerals and plant-based protein.

 

Finely chopped raw broccoli mixed with cooked quinoa, finely sliced snow peas and dressed with a simple pantry staple style oil-free dressing and fresh mint. For a complete meal with healthy whole ingredients fats, garnish with sunflower seeds or mix in some chopped almonds. Snow peas are also known as mangetout, depending on which part of the planet you reside!

  • Serves 4 - 6
  • Cooks in 15 mins for quinoa
  • Prep time 10 mins
  • Heart Healthy

    Heart Healthy recipes have lots of whole grains, fruits & vegetables. A diet rich in plant foods, low in refined fatty foods can help lower cholesterol.

  • Protective chronic disease nutrients
  • Oil-free Sugar-free
  • Plant Protein

    Recipes with plant protein-rich ingredients.  Examples of plant-based high protein foods include; quinoa, teff, millet, wild rice, oats, buckwheat, amaranth, sorghum, wheat, nuts, seeds, hemp seeds, peas, beans, lentils, legumes, soy, tofu & tempeh, broccoli, brussels, spinach, kale, mushrooms, nutritional yeast.

  • Vitamins Minerals

Ingredients

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Salad

  • 2 cups cooked quinoa
  • 1 broccoli - finely chopped*
  • 2 cups snow peas | mangetout - finely sliced
  • ¼ cup mint - chopped
  • ¼ cup sunflower seeds - optional

Dressing

  • 3 tbsp dijon mustard
  • 2 tbsp raw honey | maple
  • 2 tbsp apple cider vinegar
  • 2 tbsp white balsamic vinegar
  • 2 -3 tsp sweet miso - optional
  • ½ - 1 tsp sea salt | dulse flakes
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Method

 

 

Crunchy Pea & Broccoli Quinoa Salad with Mint

 

COOK quinoa; 1 cup raw quinoa (rinsed) + 2 cups water in a saucepan – bring to a boil; low simmer for 15 minutes until water is absorbed and grains are tender with a little bite. 

 

FINELY chop broccoli – you can roughly chop and then pulse a few times in the food processor if you like.

 

SLICE snow peas thinly = julienne – hone your knife skills; slice them nicely, thin & even = great texture.

 

ADD dressing ingredients to a bowl big enough to fit the whole salad. Whisk the ingredients together.

 

FOLD in cooked quinoa + broccoli + snow peas + salt | dulse. Stir well to ensure the salad is well coated. Taste and season to taste.

 

SERVE on a sharing platter or in bowls, garnish with mint leaves, seeds, nuts, sunflower sprouts etc.
         


Dressing Ideas drizzle of 3-4 tbsp
Honey mustard salad dressing
Oil-free Orange Vinaigrette
Fresh rhubarb & herb salsa

Chef Hat Icon Chef tips + Ingredient Swaps + Ideas

SWAP MINT use parsley, chives, garlic chives, cilantro, dill, and basil.

 

SWAP QUINOA for wild rice, couscous, cannellini beans, black lentils, brown rice, chickpeas, black-eyed peas and beans.

 

ADD rocket | Arugula, fresh pea tendrils, spinach, baby kale, mixed baby greens, lettuces, bok choy.

 

SWAP snowpeas of snap peas for fresh young asparagus very thinly sliced – mix with warm quinoa very lightly cook.

 

ADD SUNFLOWER SEEDS, chopped almonds or any other nuts or seeds.

 

ADD 1 chopped apple or dried fruit like currants, cranberries, goldenberries, white mulberries or blueberries.

 

THERAPEUTIC DIETS – Adapt the recipe and ingredients according to your healthcare provider. Please remember to read food ingredient labels. 

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