Quinoa and Browned Onion Salad with Apples

Ingredients:

2 cups water 500 mL
1/2 cup dried quinoa 125 mL
1/4 cup (1 oz/28 g) pecan pieces 60 mL
1 Tbsp plus 1 tsp (5 mL) canola oil, divided 15 mL
1 cup finely chopped red onions 250 mL
1 cup finely chopped Granny smith apple 250 mL
1/4 cup dried cranberries or cherries 60 mL
2 Tbsp balsamic vinegar 30 mL
1 Tbsp pourable sugar substitute 15 mL
1/2 tsp orange zest 2 mL
1/4 tsp salt 1 mL
1/8 tsp dried red pepper flakes .5 mL

Instructions:

1. In medium saucepan over high heat, bring water to boil. Add quinoa and return to a boil. Reduce heat and simmer, covered tightly, 10 minutes or until liquid is absorbed. Drain in fine-mesh sieve and run under cold water to cool quickly, shaking off excess liquid.
2. Meanwhile, heat medium non-stick skillet over medium-high heat. Add nuts and cook 2-3 minutes or until lightly browned, stirring frequently. Remove from skillet and set aside.
3. In skillet, heat 1 tsp (5 mL) canola oil, tilting to coat bottom lightly. Add onions and cook 8 minutes or until richly browned, stirring frequently. Remove from heat and set aside on dinner plate in thin layer to cool quickly, about 4 minutes.
4. In medium bowl, combine remaining ingredients.Add quinoa, onions, and nuts, tossing gently, yet thoroughly, until well blended.
Tip: Quinoa is an excellent vegetarian source of protein. It is gluten-free and a good source of fiber and minerals as well. If not available, quinoa may be substituted with brown rice.

Photos and Recipe provided with permission from CanolaInfo.org

Per Serving (3/4 cup- 175 ml)Servings: 4
Calories240
Total Fat11g
Saturated Fat1g
Cholesterol0mg
Carbohydrates33g
Fiber4g
Protein4g
Sodium150mg
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Quinoa and Browned Onion Salad with Apples
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