Delicious Roasted Cranberry & Sweet Potato Quinoa Salad
Cranberry and sweet potato quinoa salad is a healthy and delicious recipe! Quinoa can be used in many different recipes, but we're going to talk about this one. This recipe is perfect for the holidays because it's light and refreshing.
Quinoa has been called "the super grain" because of its high protein content, low glycemic index (which means that the blood sugar spike after eating it will be less than if you were to eat pasta or bread), and vitamin profile. It contains all nine essential amino acids which make it a complete protein source.
This dish is loaded with nutrients like fiber, iron, potassium, vitamin B6 plus more! Vitamin B-12 is also found in quinoa, which helps to fight against dementia and Alzheimer's disease.
I love all the colors of this salad because it's a reflection of the wide diversity and variety of fibers and phytonutrients in these delectable ingredients.
quinoa facts…..
Quinoa is so versatile. It comes in over 120 different varieties. White and yellow quinoa varieties have the mildest flavors, making them ideal for many dishes. Red and black quinoa have a more robust, earthier taste. Try out different varieties and see what your favorite one is. Quinoa can be used as the main ingredient or as a whole grain bonus to your plate!
Quinoa is good source of plant based protein (8 grams per cup cooked) and contains the 9 essential amino acids (our bodies don't make them) to make it a complete plant based protein.
It’s good source of fiber having 5 grams of fiber in 1 cup cooked. And, a great gluten-free option for those that are gluten intolerant but still want a whole grain.
sweet potato facts…..
Sweet potatoes are delicious and nutritious, and they're a great addition to your holiday table. Although they're often served in marshmallow-topped dishes or combined with extra sugar, there's no need for it! Sweet potatoes have a naturally sweet flavor that is enhanced by roasting techniques. They're also high in beta-carotene, which the body converts to vitamin A. Vitamin A is necessary for vision, bone growth, and cellular communication.
Sweet potatoes versus yams- while they look similar they are actually from different species of plants. Sweet potatoes are large edible roots. Yams and white potatoes are considered tubers.
cranberry facts…..
These ruby-red berries really pack a nutritious punch. The polyphenols in cranberries, especially proanthocyanidins, limit the virulence of certain bacterial strains that cause urinary tract infections (UTIs). They may also help prevent heart disease and cancer. A fruit serving consists of one cup fresh berries or ½ cup dried cranberries. Cranberries are also a good source of Vitamin C, fiber, and antioxidants.
Prep Time: 15 minutes | Cook Time: 30 minutes | Serves: 6
WHAT YOU NEED:
4 medium sweet potatoes- peeled and cubed (about 24 oz)
1 cup shelled edamame
Avocado oil spray
1/4 tsp salt
2 cups cranberries (frozen or fresh)
2 cups water
2 T. aquafaba (liquid drained off chickpeas)
1 1/2 T apple cider vinegar
2 tsp. Dijon mustard
1 T. maple or date syrup
1/2 c. pumpkin seeds
HOW TO DO IT:
Preheat oven to 400F (204C).
Defrost frozen shelled edamame for 30 minutes on the counter or place in a colander and run cool water over for a few minutes.
In a glass or foil-lined baking dish, spritz the sweet potato & edamame lightly with the avocado oil spray and toss with the salt. Roast for 30 minutes, adding the cranberries midway.
Combine the quinoa and water in a saucepan over high heat. Once boiling, reduce to a simmer and cover with a lid. Let simmer for 13 to 15 minutes or until water is absorbed. Remove lid, turn off the heat, and fluff with a fork.
In a large mixing bowl, whisk together the aquafaba, apple cider vinegar, mustard, and maple syrup. Add the roasted sweet potato, cranberries, quinoa, and pumpkin seeds. Gently toss until well combined. Enjoy!
ADD INS:
Kale
Spinach
Chopped apple
Chopped pear
Quinoa cooking tip
Before cooking, it is recommended that you rinse the quinoa very well as this will remove some of the saponin "soap" like flavor. After rinsing, place quinoa into a pot with water and cook (see above).
Tips & Tricks
Prep & Cooking
No Sweet Potatoes
If you can't find sweet potatoes, no problem! Just use regular carrots or butternut squash instead. The cranberries are so tart they'll be sure to balance the flavors out.
No Quinoa
Use brown rice instead. It's also a whole grain and has a similar flavor profile. Or, you can give cauliflower rice a try for a veggie-based twist.
No Edamame
If you can't find shelled edamame, we got you. Just use frozen shelled green peas instead for a similar crunch texture and flavor profile. Or, use my personal favorite, roasted chickpeas.
Make It Simple
Buy pre-cooked quinoa or brown rice. Grab some peeled, cubed sweet potatoes in your produce or frozen section.
Storage
To store – This cranberry & sweet potato quinoa salad is great for leftovers. Store in an airtight container in the fridge and it will stay fresh for up to 5-7 days!
To freeze – freeze in an airtight container for up to 3 months. If using jars, leave an inch or two space at the top for expansion when freezing. Thaw in the fridge overnight before reheating.
This cranberry & sweet potato quinoa salad is so versatile it's easy to customize to your liking or taste preference from season to season! Serve it as a side or a plant based main dish. It can be served cold as a salad or warm as a cozy side for your next family or holiday meal.
This dish is an easy way to balance your plate with a whole grain, starchy veggie, fruit, and a great source of plant based protein. It's packed with fiber and protein to keep you feeling fuller longer. Whip up this delicious dish and take it to your next gathering. You can thank me later.
Nutrition Information
Calories 290
Fat 7g
Sat Fat 1g
Trans Fat 0g
Cholesterol 0mg
Carbs 46g
Fiber 8g
Sugar 8g
Protein 11g
Sodium 172mg
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So, the next time you're looking for an easy and delicious soup recipe that is nutrient-dense, look no further than this simple pumpkin soup. It's a perfect addition to your fall dinner table or even as a light lunch option on those crisp days when it feels like winter never wants to end. Best of all? You only need 7 ingredients! Prepare some tonight and tomorrow morning you'll thank me. I hope this helps make meal prep easier during these busy times of year - simply click here to grab the recipe OR get more delicious plant based soups like this one in our SOUP’S ON Recipe Ebook!
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