Quinoa, roasted beetroot & pumpkin salad
Organisation: Australian Women's Weekly Food.
Preparation: 15 mins
Cooking time: 1 hour
Serves: 2 (as a light meal)
Recipe
Carb exchanges: 3
GI estimate: low
Ingredients
- 350g fresh beetroot, leaves trimmed
- 300g pumpkin, peeled, deseeded, chopped
- Olive oil cooking spray
- 60g (¼ cup) quinoa
- 160ml (⅔ cup) water
- 50g (2 cups) baby spinach
- 60g reduced-fat feta, crumbled
BALSAMIC DRESSING
- 1 tbsp balsamic vinegar
- 1 tbsp freshly squeezed lemon juice
- 1 tsp extra virgin olive oil
- Freshly ground black pepper
Cooking method
-
Preheat oven to 190°C (fan-forced). Wrap the beetroot in foil and place on a small oven tray. Bake for 1 hour, or until the beetroot is tender. Set aside until cool enough to handle.
-
Meanwhile, line a small baking dish with baking paper. Place the pumpkin in the dish and spray with cooking spray. Add to the oven with the beetroot after about 40 minutes of cooking. Cook the pumpkin for 20 minutes or until tender.
-
Put the quinoa and water in a small saucepan. Cover and bring to the boil over high heat. Reduce heat to low and cook, covered, for 12-15 minutes or until all the moisture is absorbed and the quinoa is tender. Transfer to a large bowl.
-
To make the balsamic dressing: Whisk the ingredients together in a small bowl.
-
Peel and chop the beetroot. Add to the quinoa with the pumpkin, spinach and dressing. Toss to combine. Divide the salad between serving plates or bowls. Sprinkle with feta.
Nutrition information per serving
|
Energy (per serve) |
1447kJ |
|
Protein |
17g |
|
Total fat |
9.5g |
|
Saturated fat |
3.4g |
|
Carbohydrate |
43g |
|
Sodium |
417mg |
|
Fibre |
11g |
Diabetes Victoria Dietitian Hot Tip
To make this a complete meal, try adding a 100g fillet of grilled salmon. This will increase the healthy fats and protein content of the meal. If not salmon, then any type of grilled fish will do.
