The Island Vegetarian The Island Vegetarian is the newsletter of the Vegetarian Society of Hawaii. They are a non-profit volunteer organization founded in 1990 to promote human health, animal rights, and protection of the environment by means of vegetarian education.

Reprinted with permission from William Harris, M.D..

Newsletter: Volume 16, Issue 2, April-June 2005
By Mary Arakaki, RD.

Quick Lemon & Garlic Quinoa Salad
Preparation time 15-20 minutes.
Makes 4 to 6 servings.

Quinoa has an excellent nutritional profile (10.5 grams of protein per cup). This unique whole grain, the staple food of the Incas, is also rich in calcium and iron.

Ingredients

Salad

• 1 cup dry quinoa
• 8 cups water
• pinch of sea salt
• 1/2 cup carrots, chopped
• 1/3 cup parsley, minced
• 1/4 cup sunflower seeds

Dressing

• 2-3 cloves of garlic, minced
• 1/4 cup freshly squeezed lemon juice
• 1 Tbsp extra-virgin olive oil (reduce or omit if avoiding added oil)
• 2 Tbsp tamari or shoyu

Directions

Rinse quinoa with warm water and drain through a fine strainer. Place quinoa in 3-quart pan and dry roast on low heat (about 5-8 minutes). Stir grains constantly until they begin to change color and give off a nutty aroma. Bring water to a boil in a large pot. Add salt and toasted quinoa to the boiling water and boil for 10-12 minutes. Remove from heat and drain through a large strainer (in the same way you would prepare pasta).

Prepare dressing and place in a large bowl. Add carrots, seeds and parsley. Add cooked quinoa and toss well. Serve at room temperature or chilled. Delicious served on a bed of greens.