Thursday, 7 September 2017

687. Nectarine and French Bean Quinoa Salad

MEGA BLOGGING MARATHON -SEPT 2017

#80TH BLOGGING MARATHON

THEME: PROTEIN RICH DISHES

DAY:6


   Shopping at the Jean Talon and Atwater markets in Montreal is a foodies paradise. The bright, vibrant and fresh colors of the vegetables and fruits tempt the shoppers to overspend. I certainly go crazy when I visit the Jean Talon market which is about 30-40 minutes walk away from my son's home. For hubby and me its like a child going to the fun fair. We visit all the stalls, breathe in the sweet smell, feast our eyes on the produces sold, gorge on a delicious buckwheat crepe, shop and walk back. Its during one of our trips to the market that I came across a punnet of baby tomatoes. It was a melange of cherry tomatoes, green baby tomatoes, grape tomatoes, black cherry tomatoes and yellow baby tomatoes. I saw so many varieties of baby tomatoes for the first time. I knew I had to use that for a salad. So I'll be frank, this recipe was created around not a protein rich ingredient but rather how can I use the tomatoes to make a protein rich dish. I'd also picked up some juicy nectarines, fresh corn and French beans. Thus, the combination to create a protein rich salad.

   Adding quinoa to the above ingredients not only took care of the protein but also made this salad a filling and healthy light meal. 4 years back I had heard of quinoa but had not seen or tasted it till I went to Montreal. My son had a bag of it in his pantry and I tried it. Loved it and now its a regular on our table. When most people who travel fill their bags with clothes, shoes, handbags, I fill my bag with nuts, dried fruits, couscous, extracts, yeast, quinoa etc. Its only when I go to India that I shop for my clothes and shoes. 


Why you should include quinoa in your diet?

Quinoa is considered as a super grain. It has many health benefits:
  • Its rich in protein. Its contains all nine essential amino acids.
  • Its rich in magnesium. Magnesium is essential for healthy heart, controls blood sugar and is necessary for nerve transmission.
  • Its rich in iron.
  • Its contains lysine which is promotes tissue growth and repair.
  • Rich in fiber, therefore is good for the digestive system.
  • Its rich in manganese which helps to protect blood cells from injury.
  • It contains quercetin which has antiviral, anti inflammatory and anti cancer effects.
  • Its gluten free.
  • Its a versatile grain that can replace rice, can be used to bind other food products to make kebabs, burgers etc., can be used in salads, make desserts etc.
Here's a simple salad recipe using quinoa and I'll be sharing a couple of other quinoa recipes during this Mega Marathon Blogging Month.

Protein source: Quinoa, Corn, French beans


By no means am I claiming or supporting any sort of fad diet that are the latest craze in the fitness world. I'm just trying to include non meat non fish dishes from which you can get your protein source. 








NECTARINE, FRENCH BEAN AND QUINOA SALAD
FOR 4


½ cup quinoa
1 cup French beans or green beans cut into 1" pieces
2 ripe nectarines cut into slices
1 cup cooked sweet corn
1 cup cherry tomatoes or mixed tomatoes cut into halves

Ginger Dressing:
¼ cup olive oil
2 tbsp lime juice
1 tsp ginger paste
½ tsp salt
½ tsp pepper powder
1 tbsp maple syrup or honey


  1. Mix the ingredients for the dressing and keep in the side till required. I usually like to give it a good shake in a small tight lidded jar.
  2. Put the quinoa in a sieve and wash I under using water for a few seconds. Make sure to rub it gently while washing.
  3. Add one cup of water and quinoa into a saucepan.
  4. Cook the quinoa over medium heat till its done.
  5. Remove the quinoa into a plate. Separate it with a fork and let it cool down completely.
  6. Heat some water in a pa. When it begins to boil add the French beans and let them cook for 2-3 minutes. You don't want overcooked beans.
  7. Remove the beans from the hot water and add them immediately to some ice cold water.
  8. Boil or steam corn if you're using fresh ones.
  9. In the meantime slices the nectarines and cut the tomatoes into halves.
  10. Add the beans, corn, tomatoes and nectarines to the quinoa. Mix gently.
  11. Add dressing, toss and serve.
Tips:
  • Its important to wash the quinoa properly to remove the natural coating saponin as it tastes bitter and soapy.
  • Don't overcook the quinoa. Usually all packets indicate the cooking method and time.
  • Spread out the grains gently usually a fork.
  • Add fruits and vegetables of your choice.
My Protein Rich Dishes so far:

Day 1 - Mixed Dal Paddu


Check out what other Mega Blogging Marathoners have made for Day 6:
Sending this recipe to the following event:

BMLogo

16 comments:

  1. What a colourful and nutritious salad. We food bloggers are the same, even I buy nuts, spices and anything related to cooking when I go for shopping. Enjoyed reading about your visit to the market..

    ReplyDelete
  2. Hey there I am so glad I found your blog page, I really found you by
    mistake, while I was searching on Yahoo for something else,
    Nonetheless I am here now and would just like to say thank
    you for a remarkable post and a all round enjoyable blog (I also
    love the theme/design), I don’t have time to read it
    all at the moment but I have bookmarked it and also added in your RSS feeds,
    so when I have time I will be back to read more, Please do keep up the fantastic b.

    ReplyDelete
  3. That is one fabulous bowl of quinoa salad with fruits and vegetables. As you mentioned the health benefits of quinoa , I guess I should incorporate it in our diet more often.

    ReplyDelete
  4. That's one interesting salad and you know what I always look for your intro. I love your write up and of course the recipe too. :-)

    ReplyDelete
  5. Such a flavorful and filling salad Mayuri. It is a wholesome meal by itself!

    ReplyDelete
  6. That looks so colourful and vibrant. When it is healthy and protein rich, what more to ask for. Love your inventive dishes.

    ReplyDelete
  7. Black cherry tomatoes are new for me too! Never seen or heard about them before. It's fun to discover new stuff and i also feel like a kid at a fair :-)

    ReplyDelete
  8. Heee glad to meet you dear all food bloggers are the same. Given a chance I will dump my clothes and carry all kinds of foods.
    I love the salad it's colourful and a meal all by itself.

    ReplyDelete
  9. Wow, such a colourful, nutritious and very gorgeous dish, nectarien and beans wow never tried combination in Salad, lovely dish there Mayuri.

    ReplyDelete
  10. Interesting read ! It is always interesting to ho to the market and nothing can give us more joy than finding new and colourful veggies and fruits . Btw that salad looks wonderful and colourful .

    ReplyDelete
  11. The pictures are beautiful and colourful! What a lovely salad this makes. I enjoy reading your intro ๐Ÿ˜„

    ReplyDelete
  12. This is a real healthy light and filling meal.

    ReplyDelete
  13. I love quinoa in most forms - soups, bakes or even in dosa / adai, but most in a chilled salad - this looks so tempting and filling too :)

    ReplyDelete
  14. This is one such colorful salad,love to have it.

    ReplyDelete
  15. Such a healthy and delicious Salad.. Too much goodness in a single bowl!

    ReplyDelete
  16. Very nutritious salad. Colorful too..

    ReplyDelete

Thank you for stopping by. Your comments are valuable to me.

Thursday, 7 September 2017

687. Nectarine and French Bean Quinoa Salad

MEGA BLOGGING MARATHON -SEPT 2017

#80TH BLOGGING MARATHON

THEME: PROTEIN RICH DISHES

DAY:6


   Shopping at the Jean Talon and Atwater markets in Montreal is a foodies paradise. The bright, vibrant and fresh colors of the vegetables and fruits tempt the shoppers to overspend. I certainly go crazy when I visit the Jean Talon market which is about 30-40 minutes walk away from my son's home. For hubby and me its like a child going to the fun fair. We visit all the stalls, breathe in the sweet smell, feast our eyes on the produces sold, gorge on a delicious buckwheat crepe, shop and walk back. Its during one of our trips to the market that I came across a punnet of baby tomatoes. It was a melange of cherry tomatoes, green baby tomatoes, grape tomatoes, black cherry tomatoes and yellow baby tomatoes. I saw so many varieties of baby tomatoes for the first time. I knew I had to use that for a salad. So I'll be frank, this recipe was created around not a protein rich ingredient but rather how can I use the tomatoes to make a protein rich dish. I'd also picked up some juicy nectarines, fresh corn and French beans. Thus, the combination to create a protein rich salad.

   Adding quinoa to the above ingredients not only took care of the protein but also made this salad a filling and healthy light meal. 4 years back I had heard of quinoa but had not seen or tasted it till I went to Montreal. My son had a bag of it in his pantry and I tried it. Loved it and now its a regular on our table. When most people who travel fill their bags with clothes, shoes, handbags, I fill my bag with nuts, dried fruits, couscous, extracts, yeast, quinoa etc. Its only when I go to India that I shop for my clothes and shoes. 


Why you should include quinoa in your diet?

Quinoa is considered as a super grain. It has many health benefits:
  • Its rich in protein. Its contains all nine essential amino acids.
  • Its rich in magnesium. Magnesium is essential for healthy heart, controls blood sugar and is necessary for nerve transmission.
  • Its rich in iron.
  • Its contains lysine which is promotes tissue growth and repair.
  • Rich in fiber, therefore is good for the digestive system.
  • Its rich in manganese which helps to protect blood cells from injury.
  • It contains quercetin which has antiviral, anti inflammatory and anti cancer effects.
  • Its gluten free.
  • Its a versatile grain that can replace rice, can be used to bind other food products to make kebabs, burgers etc., can be used in salads, make desserts etc.
Here's a simple salad recipe using quinoa and I'll be sharing a couple of other quinoa recipes during this Mega Marathon Blogging Month.

Protein source: Quinoa, Corn, French beans


By no means am I claiming or supporting any sort of fad diet that are the latest craze in the fitness world. I'm just trying to include non meat non fish dishes from which you can get your protein source. 








NECTARINE, FRENCH BEAN AND QUINOA SALAD
FOR 4


½ cup quinoa
1 cup French beans or green beans cut into 1" pieces
2 ripe nectarines cut into slices
1 cup cooked sweet corn
1 cup cherry tomatoes or mixed tomatoes cut into halves

Ginger Dressing:
¼ cup olive oil
2 tbsp lime juice
1 tsp ginger paste
½ tsp salt
½ tsp pepper powder
1 tbsp maple syrup or honey


  1. Mix the ingredients for the dressing and keep in the side till required. I usually like to give it a good shake in a small tight lidded jar.
  2. Put the quinoa in a sieve and wash I under using water for a few seconds. Make sure to rub it gently while washing.
  3. Add one cup of water and quinoa into a saucepan.
  4. Cook the quinoa over medium heat till its done.
  5. Remove the quinoa into a plate. Separate it with a fork and let it cool down completely.
  6. Heat some water in a pa. When it begins to boil add the French beans and let them cook for 2-3 minutes. You don't want overcooked beans.
  7. Remove the beans from the hot water and add them immediately to some ice cold water.
  8. Boil or steam corn if you're using fresh ones.
  9. In the meantime slices the nectarines and cut the tomatoes into halves.
  10. Add the beans, corn, tomatoes and nectarines to the quinoa. Mix gently.
  11. Add dressing, toss and serve.
Tips:
  • Its important to wash the quinoa properly to remove the natural coating saponin as it tastes bitter and soapy.
  • Don't overcook the quinoa. Usually all packets indicate the cooking method and time.
  • Spread out the grains gently usually a fork.
  • Add fruits and vegetables of your choice.
My Protein Rich Dishes so far:

Day 1 - Mixed Dal Paddu


Check out what other Mega Blogging Marathoners have made for Day 6:
Sending this recipe to the following event:

BMLogo

Pin It

16 comments:

  1. What a colourful and nutritious salad. We food bloggers are the same, even I buy nuts, spices and anything related to cooking when I go for shopping. Enjoyed reading about your visit to the market..

    ReplyDelete
  2. Hey there I am so glad I found your blog page, I really found you by
    mistake, while I was searching on Yahoo for something else,
    Nonetheless I am here now and would just like to say thank
    you for a remarkable post and a all round enjoyable blog (I also
    love the theme/design), I don’t have time to read it
    all at the moment but I have bookmarked it and also added in your RSS feeds,
    so when I have time I will be back to read more, Please do keep up the fantastic b.

    ReplyDelete
  3. That is one fabulous bowl of quinoa salad with fruits and vegetables. As you mentioned the health benefits of quinoa , I guess I should incorporate it in our diet more often.

    ReplyDelete
  4. That's one interesting salad and you know what I always look for your intro. I love your write up and of course the recipe too. :-)

    ReplyDelete
  5. Such a flavorful and filling salad Mayuri. It is a wholesome meal by itself!

    ReplyDelete
  6. That looks so colourful and vibrant. When it is healthy and protein rich, what more to ask for. Love your inventive dishes.

    ReplyDelete
  7. Black cherry tomatoes are new for me too! Never seen or heard about them before. It's fun to discover new stuff and i also feel like a kid at a fair :-)

    ReplyDelete
  8. Heee glad to meet you dear all food bloggers are the same. Given a chance I will dump my clothes and carry all kinds of foods.
    I love the salad it's colourful and a meal all by itself.

    ReplyDelete
  9. Wow, such a colourful, nutritious and very gorgeous dish, nectarien and beans wow never tried combination in Salad, lovely dish there Mayuri.

    ReplyDelete
  10. Interesting read ! It is always interesting to ho to the market and nothing can give us more joy than finding new and colourful veggies and fruits . Btw that salad looks wonderful and colourful .

    ReplyDelete
  11. The pictures are beautiful and colourful! What a lovely salad this makes. I enjoy reading your intro ๐Ÿ˜„

    ReplyDelete
  12. This is a real healthy light and filling meal.

    ReplyDelete
  13. I love quinoa in most forms - soups, bakes or even in dosa / adai, but most in a chilled salad - this looks so tempting and filling too :)

    ReplyDelete
  14. This is one such colorful salad,love to have it.

    ReplyDelete
  15. Such a healthy and delicious Salad.. Too much goodness in a single bowl!

    ReplyDelete
  16. Very nutritious salad. Colorful too..

    ReplyDelete

Thank you for stopping by. Your comments are valuable to me.