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Healthy Recipes

Toasted quinoa salad

Makes 6 servings

This ancient grain still lives up to its high protein profile and delicious taste in this salad. It’s also a great make-ahead for lunch the next day or easy side dish. Add some cooked beans for a vegetarian delight. Be sure to remember to rinse your quinoa before using it, the saponin on the quinoa makes it taste bitter if not rinsed off.


  • 1 cup (250 mL) quinoa
  • 2 cups (500 mL) sodium reduced vegetable or chicken stock
  • 1 large carrot, peeled and shredded
  • 1 sweet red pepper, diced
  • 2 green onions, sliced
  • 1/4 cup (50 mL) chopped fresh mint or coriander


  • 2 tbsp (25 mL) sodium reduced soy sauce
  • 1 tbsp (15 mL) canola oil
  • 1 clove garlic, minced
  • 1/2 tsp (2 mL) hot pepper sauce (optional)


  1. Place quinoa in fine mesh sieve. Rinse and drain well. Place quinoa in nonstick skillet over medium high heat. Toast, stirring frequently for about 6 minutes or until fragrant and beginning to hear quinoa snapping/popping. Remove from heat.
  2. In saucepan, bring stock to boil and add quinoa. Stir and return to boil. Cover, reduce heat to low and simmer for about 20 minutes or until liquid is absorbed. Remove from heat and let stand 5 minutes. Using fork, fluff quinoa and place in large bowl. Let cool slightly. Add carrot, pepper, green onions, mint or coriander.
  3. Dressing: In small bowl, whisk together soy sauce, oil, garlic and hot pepper sauce, if using. Drizzle over salad and toss to combine. Serve warm or cold.

Tip: If you do not have sodium reduced soy sauce at home, simply use 1 tbsp (15 mL) regular soy sauce and 1 tbsp (15 mL) water.

Nutrient information per serving 

  • Calories:156
  • Protein: 5 g
  • Fat: 4 g
    • Saturated fat: 0 g
    • Cholesterol: 0 mg
  • Carbohydrates: 26 g
    • Fibre: 3 g
  • Sodium: 338 mg
  • Potassium: 344 mg

Developed by Emily Richards, P.H. Ec. ©The Heart and Stroke Foundation.

Posted March 2008.

The Heart and Stroke Foundation thanks CanolaInfo for its generous support of our recipes online. Acceptance of this support does not constitute an endorsement by the Foundation of CanolaInfo or its individual products.

Funding for this project has been provided by Agriculture and Agri-Food Canada through Growing Forward 2, a federal - provincial - territorial agreement.