Warm, Immune-Boosting Quinoa Salad
I’ve been feeling a little tired lately as a busy working mum and felt like I needed some quinoa and fresh herbs to give my immune system a boost. Quinoa is bursting with amino acids, making it an excellent source of protein, along with iron, B vitamins, and some minerals such as magnesium, phosphorus, and manganese.
In addition to the health properties of quinoa, this recipe also includes fresh herbs: basil, thyme and oregano. Oregano is high in calcium, vitamin A, B-6, iron and magnesium. Basil is high in vitamin A and C, along with others. Of all three herbs, thyme has the highest concentrate of vitamin C, and also includes iron, vitamin A, calcium, magnesium and B-6. Add the health benefits of these three herbs to the nutritious quinoa and you can see why this is an awesome, immune-boosting recipe.
The recipe also includes crushed hazelnuts, which can be omitted for people with nut allergies. They add a nutty, crunchy consistency to the dish. Hazelnuts include potassium, dietary fibre (no, not spelt incorrectly. Aussie spelling), protein, and vitamins.
You need only jump on the net to read the health benefits associated with apple cider vinegar. Whilst some claims may be dubious, vinegar has been around for thousands of years and it is made up of acetic acid, a property which has emerged in recent studies to improve health.
Like vinegar, garlic has also been associated with health benefits, with some also referring to it as nature’s antibiotic. While this may be debatable, many people over the years can attest to its healing properties. Garlic contains manganese, B-6, vitamin C, selenium, iron and more.
Last of all, I’ve used my favourite ingredient: savoury yeast flakes which are popular with vegans and vegetarians. They contain significant amounts of B-group vitamins and ttrace amounts of other vitamins and minerals. Savoury yeast flakes are different from yeast extract, used in baking breads. Best of all, this ingredient includes all essential amino acids, making it a complete protein. Find these in your health food store.
So, if you’re keen to boost your own health, here’s how:
- 3 cloves garlic, crushed
- 1 onion
- 3 yellow squash
- 2 zucchini
- 1/4 cup crushed hazelnuts
- 700 mils of vegetable stock
- 250g quinoa
- 1 tin chopped tomatoes
- Fresh oregano, 3 stalks of thyme, basil
- 2 tablespoons of apple cider vinegar
- Zest 1 lemon and juice
- 1 tsp nutmeg
- 4 tablespoons of savoury yeast flakes
Putting it all together
- Fry your onion and garlic in some olive oil until translucent
- Add the squash and zucchini and cook for 2 minutes
- Add the quinoa, vegetable stock, hazelnuts, tomatoes, herbs, vinegar, lemon and nutmeg and cook until quinoa is expanded and ready to eat
- Stir in your savoury yeast flakes
- Eat and enjoy!
*Note: this recipe was adapted from a recipe that I saved many years ago, and have lost the source!