Here’s a healthy summer salad you can eat with abandon. Quinoa (pronounced keen-wah) — a high protein seed that has a fluffy, slightly crunchy texture — is cooked with olive oil, onions and vegetable broth, which add wonderful flavor. Once cool, it’s tossed with crisp fresh corn, juicy tomatoes, jalapeños, creamy avocado and fresh lime. You can make it a day ahead of time; just be sure to add the avocado at the last minute so it doesn’t discolor.
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Quinoa Salad with Corn, Tomatoes, Avocado and Lime
- 2 tablespoons extra virgin olive oil
- 1/2 cup chopped yellow onion, from one small onion
- 1 cup pre-washed quinoa (if not washed, follow package instructions for rinsing)
- 1-2/3 cups low sodium vegetable broth
- 1 teaspoon salt, divided
- 1 cup chopped tomatoes, from 2 medium tomatoes
- 1-1/4 cups fresh cut cooked corn, from 2 cobs
- 2 scallions, white and green parts, finely sliced
- 1 small jalapeño pepper, seeded and finely chopped
- 1/3 cup chopped fresh cilantro
- 2 tablespoons lime juice, from 1 large lime
- 1 avocado, cut into bite-sized chunks
- Heat 1 tablespoon of the olive oil in a medium sauce pan over medium-low heat. Add the onions and cook, stirring frequently, until soft and translucent, about 5 minutes.
- Add the quinoa to the onions and continue cooking, stirring constantly, for 3-4 minutes. Add the vegetable broth and stir in 1/2 teaspoon salt. Turn the heat up to high and bring to a boil. Cover the pan tightly with a lid, turn the heat down to low and simmer for 17-20 minutes, or until liquid is absorbed and quinoa is cooked. Transfer the cooked quinoa to a mixing bowl and chill in the refrigerator.
- When the quinoa is cool, add the remaining tablespoon of olive oil, tomatoes, corn, scallions, jalapeno, cilantro, remaining 1/2 teaspoon salt and lime juice. Taste and adjust seasoning if necessary. Right before serving, scatter the avocado chunks over top.
- Note: The quinoa will cling to the avocado, so it's best to scatter it over top rather than mix it in. Also, be very careful when chopping jalapeño peppers. The juices and seeds can irritate your skin so it's a good idea to wear gloves; at the very least, keep your hands away from your eyes and wash them well when done.
- Note: (If you touch the seeds of the jalapeño pepper, just be sure to wash your hands well and avoid touching your eyes.)
- Per serving (4 servings)
- Calories: 357
- Fat: 17g
- Saturated fat: 2g
- Carbohydrates: 45g
- Sugar: 6g
- Fiber: 9g
- Protein: 9g
- Sodium: 614mg
- Cholesterol: 0mg
This website is written and produced for informational purposes only. I am not a certified nutritionist and the nutritional data on this site has not been evaluated or approved by a nutritionist or the Food and Drug Administration. Nutritional information is offered as a courtesy and should not be construed as a guarantee. The data is calculated through an online nutritional calculator, Edamam.com. Although I do my best to provide accurate nutritional information, these figures should be considered estimates only. Varying factors such as product types or brands purchased, natural fluctuations in fresh produce, and the way ingredients are processed change the effective nutritional information in any given recipe. Furthermore, different online calculators provide different results depending on their own nutrition fact sources and algorithms. To obtain the most accurate nutritional information in a given recipe, you should calculate the nutritional information with the actual ingredients used in your recipe, using your preferred nutrition calculator.