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well fed

A Whole New Take On Salad

This quinoa salad with toasted walnuts is loaded with filling fiber and heart-healthy fats.

Have you tried quinoa? If not, we bet you’ve heard of it. This ancient grain (pronounced keen-WAH) has been a big topic in health and nutrition recently, and for good reason: It’s delicious, filling, and chock full of fiber and plant-based protein. Quinoa is the star of the show in this healthy dish that takes “salad” to a whole new level. Add in the antioxidant powers of cherries, the vitamin K-rich goodness of asparagus, and the filling, healthy fats of walnuts, and you’ve got a delicious and heart-healthy side dish—or double up the portion and enjoy it on its own for a meal under 400 calories!

A delicious meal isn’t far away:

  Prep Time  

  Cook Time  

  Total Time  

  10 minutes     35 minutes      45 minutes  

What you’ll need: (makes 4 servings)

  •  ½ cup quinoa, dry
  • 1 cup low sodium chicken or vegetable broth
  • ¼ cup chopped walnuts
  • Juice of 1 lemon, freshly squeezed
  • 1 cup frozen cherries
  • 1 cup raw asparagus
  • 1 tablespoon olive oil
  • 1 teaspoon liquid Stevia (an all-natural sugar substitute)
  • 1 teaspoon cinnamon
  • 1 teaspoon fresh rosemary leaves

Preparation:

  1. Heat broth over high heat. In the meantime, rinse the quinoa in a mesh strainer.
  2. When the broth comes to a boil, add quinoa, turn heat to low, and simmer until all the liquid has been absorbed (about 10 to 20 minutes).
  3. In a nonstick pan, add walnuts and coat with cinnamon and Stevia. Toast them over medium heat for 5 minutes.
  4. In a separate pan, sauté chopped asparagus and cherries in olive oil over medium-high heat until tender.
  5. In a bowl, mix together cooked quinoa, asparagus and cherries. Add lemon juice, fresh rosemary, and salt and pepper to taste. Top with toasted walnuts.

Nutrition by the numbers:*

  • 195 calories
  • 6g protein
  • 23g carbohydrates
  • 10g fat
  • 4g fiber
  • 24g sodium**

*per serving

**without added salt

Next Steps and Useful Resources

Published March 13th, 2018