Curried Grain Salad with Apple, Cashews, and Crunchy Veggies
- Suitable for diets:
- Dairy-Free
- Plant-Based
- Vegan
- Vegetarian
Why Diabetes Friendly?
Quinoa as a Low-Glycemic Grain:
Quinoa is a whole grain with a low glycemic index, providing a source of complex carbohydrates that doesn't cause rapid spikes in blood sugar levels.
Fiber-Rich Ingredients:
The combination of quinoa, fruits, and vegetables adds fiber, promoting satiety and better blood sugar control.
Ingredients
For the salad:
- quinoa (uncooked ) 1/2 cup
- curry powder ½ tsp
- red bell pepper (sliced) 1
- apple (granny smith, chopped) 1
- red onion (sliced) ¼ cup
- carrot (shredded) ⅔ cup
- radish (thinly sliced) 4
- cilantro (fresh, chopped**) 1/4 cup
- cashews (chopped) 1/4 cup
For the dressing:
- olive oil 3 tbsp
- apple cider vinegar 2 tbsp
- maple syrup ½ tbsp
- tahini 1 tbsp
- curry powder 2 tsp
- turmeric (ground ) 1/2 tsp
- salt ⅛ tsp
- pepper 1 pinch
Cooking Tips
Rinse Quinoa:
Rinse quinoa under cold water before cooking to remove its natural bitter coating.
Proper Quinoa Ratio:
Use the correct water-to-quinoa ratio for optimal cooking. Typically, it's 2 parts liquid to 1 part quinoa.
Choose Crisp Apples:
Opt for crisp apples like Granny Smith or Honeycrisp for a refreshing and crunchy texture.
Lemon Juice for Apple Preservation:
Toss apple slices in lemon juice to prevent browning and add a hint of citrusy flavour.
Instructions
- In a saucepan, combine ½ cup of quinoa with 1 cup of water and ½ tsp curry powder. Bring to a boil, then reduce heat, cover, and simmer for 15 minutes. Once cooked, fluff the cooked quinoa with a fork and let it cool down slightly.1/2 cup quinoa, ½ tsp curry powder
- If you prefer a cold grain salad, you can prepare the quinoa ahead of time and store it in the fridge until you are ready to combine with the rest of the ingredients.
- In a large mixing bowl, combine the quinoa, bell pepper, apple, red onion, carrots, radishes, cilantro, and cashews.1 red bell pepper, 1 apple, ¼ cup red onion, ⅔ cup carrot, 4 radish, 1/4 cup cilantro, 1/4 cup cashews
- In a small bowl, prepare the dressing by whisking together the olive oil, apple cider vinegar, maple syrup, tahini, curry powder, turmeric, salt, and pepper.3 tbsp olive oil, 2 tbsp apple cider vinegar, ½ tbsp maple syrup, 1 tbsp tahini, 2 tsp curry powder, 1/2 tsp turmeric, ⅛ tsp salt, 1 pinch pepper
- Pour the dressing over the salad ingredients and gently toss everything together until the dressing coats the salad evenly.
Notes
** Mint or parsley would also be excellent additions to this salad, depending on your taste preferences.
FAQ
Can I use other grains?
Absolutely! Experiment with other grains like bulgur, farro, or brown rice for variations in texture and taste.
How do I store leftovers?
Store leftover salad in an airtight container in the refrigerator. The flavors often develop more after sitting for a day.
Can I make it ahead of time?
Yes, the salad can be prepared ahead of time. Add the dressing just before serving to keep the salad fresh.
Can I add protein?
Boost the protein content by adding cooked chicken, chickpeas, or diced tofu to make the salad more filling.
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