Combining wholesome ingredients with a burst of freshness, this Fennel Walnut Quinoa salad not only tantalises the taste buds, but also provides the body with essential nutrients. Considering that the temperature was unseasonably hot today (19°C), this salad hit the spot.
Fennel, known for its distinct anise-like flavour, pairs well with the nutty crunch of walnuts, while the quinoa provides a protein-packed base. I also added a green apple, some shredded white cabbage, chopped celery and green onions. The addition of the cabbage adds a satisfying crunch, while the green apple lends a subtle sweetness and a refreshing tang.
Tossed together with a medley of fresh herbs and a tangy apple-lemon vinaigrette, this salad can be enjoyed as a light lunch, a refreshing side dish or a wholesome snack.
The recipe is below.
Fennel Walnut Quinoa Salad
Serves: 6+
INGREDIENTS
Salad
- Cooked quinoa (about 3 cups) * see note
- 1 fennel bulb or half of one larger bulb, sliced fine or shredded
- 1 small or half of a white cabbage head, sliced very fine or shredded
- 2 green onions, chopped fine
- 2 celery ribs, chopped fine
- 1 green apple, chopped small
- Fresh herbs: for example, parsley, coriander, mint (chopped fine with knife or in a processor)
- 1- 2 handfuls of walnuts, oven roasted and roughly chopped
- Salt and ground pepper, to taste
* Note: To cook quinoa, measure 1 cup of dry quinoa. In a medium sauce pot, bring 2 cups of salted water to the boil. Meanwhile, roast the quinoa in a dry frying pan on stove top on medium-high heat, stirring frequently until the grains pop and smell like popcorn. This takes several minutes. Transfer the roasted quinoa into the boiling water. Lower heat and give it all a gentle stir. Let the quinoa cook, without further stirring, on medium-low heat and uncovered until the water is completely absorbed. Remove from heat, give it a gentle stir and transfer into a bowl to cool. When cool, fluff the quinoa with a fork. It can be refrigerated or frozen in a sealed container for future use. – One cup uncooked quinoa yields three cups cooked.
Apple-Lemon Vinaigrette
In small blender or NutriBullet add:
- 1/4 cup (60 ml) pure apple juice
- 2 tablespoons (tbsp) fresh lemon juice (from half a big lemon)
- 2 garlic cloves
- 1/3 cup (80 ml) extra virgin olive oil
- 1/4 cup (60 ml) sunflower seed oil
- 1 tbsp maple syrup
- A pinch of each: salt & dry herb (e.g. thyme or oregano)
Blend the above ingredients until creamy. Transfer the vinaigrette into a glass jar that fits a lid and store in the refrigerator.
PROCEDURE
- Cook the quinoa (see note above for instructions).
2. Roast the walnuts in the oven at 200C / 390F (fan) or 220C / 420F (standard) for 5 to 6 minutes. Remove and allow to cool. Chop and set aside.
3. Finely slice or shred the cabbage. I used half of one small cabbage and cut that section in half again. I finely sliced or shredded each cabbage section with a sharp knife.
4. Finely slice or shred the fennel. I used half of one big fennel bulb and finely sliced or shred it with a sharp knife. For extra fine fennel slices, quarter the bulb before slicing or shredding.
5. Finely chop the green onion, celery and apple.
6. Finely chop the fresh herbs with a sharp knife or in the food processor for a few seconds.
7. Transfer all of the prepared salad ingredients into a big bowl and toss well. Add part of the vinaigrette – NOT ALL – just enough to moisten the ingredients. Toss again. I added about 1/2 of the total vinaigrette and preserved the remaining half, to serve on the side for those who prefer more.
8. Season with salt and pepper to taste. Can transfer the salad into a serving platter.
9. Serve as is or as a side dish. Store leftover salad in a sealed container in the refrigerator. The salad tastes great and stays crunchy the next day and the day after and after.
Enjoy!
Health Continuum 