Curried Quinoa Salad + All About Whole Grains

by | May 18, 2018 | Side Dish, Uncategorized, Vegetarian/Vegan

You have probably heard you should choose whole grains instead of refined grains, but do you know why they’re the healthier choice? Read more to find out and for this satisfying, high fibre, anti-inflammatory curry quinoa salad side dish.

Grain refers to the seed of a cereal. This could include rice, quinoa, oats, barley, kamut, farro and much more. Whole grains contain the entire grain kernel (bran, endosperm and germ) and refined grains have been milled so that the bran and germ are removed. As you can see from this diagram I made below, the bran and germ are full of nutrients! Then bran is the outer layer containing fibre, B vitamins and minerals and the germ is the nutrient dense core which contains B vitamins, Vitamin E, healthy fats and phytochemicals. Fibre helps to keep you feeling fuller and more satisfied, maintains consistent blood sugar and energy levels, and can help prevent disease. So, if your goals are weight management, to feel better and have more energy, reduce your risk of chronic disease then choose whole grains instead of refined!

Try making a batch of rice or quinoa to add to meals, or branch out and try a new whole grain you haven’t before. Linked above are some recipes for salads using farro and kamut.

Check out this Curried Quinoa Salad for a tasty and unique way to get more whole grains into your diet.

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Curried Quinoa Salad

Makes a great side dish alongside some roasted vegetables and fish. Or, for a plant based protein option, add cubes of roasted tofu or a can of chickpeas to the salad. 

Ingredients

  • 2 cups cooked quinoa
  • 3 green onions sliced
  • 1/2 cup matchstick carrots
  • 1/3 cup raisins
  • 1/3 cup sliced or slivered almonds
  • 2 tbsp olive oil
  • juice of a lemon
  • 1 tsp turmeric
  • 1 tsp cinnamon
  • 2-3 tsp curry powder
  • 1 tsp dried parsley

Instructions

  1. Make dressing: Whisk together to the olive oil, lemon juice, turmeric, cinnamon, curry powder and dried parsley.  

  2. Mix quinoa, green onions, matchstick carrots, raisins, and silvered almonds together in a bowl. 

What is your favourite whole grain?

Andrea Docherty, RD

 

 

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