Quinoa Superfood Salad with Shiitake Mushrooms
Salad in the cold season? Of course, particularly if it's chock-full of superfoods and is warm and really filling at the same time. It's an ideal lunch that gives you enough energy for a productive afternoon. Contains a ton of proteins, vitamins and minerals.
Packed with superfoods like quinoa, shiitake mushrooms and goji berries, my salad also contains spinach, almonds and avocado. A good opportunity to look at these ingredients a little more closely.
Quinoa
This plant originally stems from South America and is one of the most important sources of plant protein.
Quinoa contains many essential ingredients. Its ideal molecular structure makes it a better source of protein than other common grains. It is rich in calcium, magnesium, iron and zinc and also contains several B-group vitamins as well as vitamin E.
Quinoa consists only of beneficial, unsaturated fatty acids, another huge advantage.
When you cook quinoa, you should take care to rinse the seeds well under hot water, so any leftover saponin, contained in the hulls and produces a bitter taste, is removed.
Shiitake Mushrooms
Shiitake mushrooms contain vitamins B12 and D, benefitting our nervous system and bones. In Traditional Chinese Medicine, shiitake mushrooms have been used for their curative properties for a long time, particularly in treating rheumatoid arthritis and high cholesterol. Even small amounts are said to help lower blood pressure and cholesterol as well as prevent viral infections.
Goji Berries
Goji berries contain vitamins C, E, A and B, fibre and minerals. They also contain trace elements that have become rare in our part of the world. In addition, they have 18 different amino acids and a variety of antioxidants.
Spinach
Spinach is very healthy, low on calories and rich in vitamins and minerals. Vitamin B, beta-carotine, vitamin C and folic acid are present in large amounts.In addition, there's phosphorus, potassium, calcium, magnesium and iron. There's an old saying: "Spinach can replace an entire pharmacy". It stimulates the production of stomach acid and thus gently supports digestion.
Almonds
Almonds are ideal for health food aficionados, not just due to their delicious taste but also because of their high protein content. Almonds are full of unsaturated fatty acids, which are also present in other foods like avocado and olive oil. All these can regulate cholesterol and protect heart and blood vessels. Plus, they contain a good-sized portion of iron, which is absorbed even better when ingested in combination with vitamin C-rich foods. This healthy allrounder packs a punch and provides us with plenty of energy.
Avocado
Avocados are the ideal salad ingredient - they contain healthy vegetable fats and a huge number of essential vitamins such as vitamin A, beta-carotene, biotin and vitamin E.
This following recipe is part of my superfood series, in which I will present you with valuable information on superfoods and their ingredients as well as one healthy recipe after the other.
Photo: (c) Julia Stix / recipe & food stylist: Eva Fischer
Quinoa Superfood Salad with Shiitake Mushrooms
2 plates
Ingredients:
- 250g quinoa tricolore
- 4 TBSP goji berries
- 4 handful of red leaf baby spinach
- 4 TBSP almonds
- 300g shiitake mushrooms
- 1 avocado
- 4 TBSP olive oil
- juice of ½ a lemon
- oil for frying
- sea salt and pepper
Preparation:
- Bring lightly salted water to the boil for the quinoa. Put the quinoa in the water and let simmer over a medium heat for 5-7 minutes, then reduce the temperature and let simmer, covered, for 5-10 minutes until the liquid has been absorbed.
- Carefully wash the mushrooms. Heat up some oil in a pan and fry the mushrooms for 3-4 minutes. Season them with salt and pepper.
- Wash the spinach and shake or spin dry. Chop the almonds. Halve the avocado, pit and remove the flesh with a spoon and cut it into small chunks.
- Place the lukewarm quinoa in a bowl. Add almonds, goji berries, baby spinach, shiitake mushrooms and then carefully fold in the avocado. Season with olive oil, lemon juice, salt and pepper and serve.
