Quinoa is an ancient grain that cooks more quickly than rice and is readily available in most grocery stores. It is a good source of protein and fiber, nutrients that can stabilize blood glucose levels. This flavorful salad is topped with cashews and peanuts, and drizzled with an Asian-inspired peanut sauce the American Heart Association recommends that adults (especially those with pre-diabetes and diabetes) eat 4-7 ounces of nuts per week.
Adapted from “Ambitious Kitchen”
Recipe serves: 6 servings
- ¾ cup uncooked quinoa
- 2 cups shredded red cabbage
- 1 red bell pepper, diced
- ½ red onion, diced
- 1 cup shredded carrots
- ½ cup chopped fresh cilantro
- ¼ cup scallions
- ¼ cup cashews, toasted
- ¼ cup peanuts, toasted
- ¼ cup creamy peanut butter
- 1 tablespoon honey
- 2 teaspoons minced ginger
- 3 tablespoons low-sodium soy sauce
- 1 tablespoon red wine vinegar
- 1 teaspoon sesame oil
- 1 teaspoon extra-virgin olive oil
- In a medium saucepan over high heat, combine the quinoa with 1½ cups water. Bring to a boil, cover, and reduce heat to medium-low. Simmer until the liquid is absorbed, then set aside to cool.
- While the quinoa cooks, prepare the dressing by combining the peanut butter and honey in a small bowl and microwave for 20 seconds. Mix in the ginger, soy sauce, red wine vinegar, sesame oil, and olive oil, whisking until the mixture is smooth and creamy.
- Mix the dressing into the cooled quinoa.
- Stir in the vegetables and cilantro.
- Prior to serving, garnish the salad with cashews and peanuts.
Vegetarian and Plant-Based Recipes
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UPMC Harrisburg is a nationally recognized leader in providing high-quality, patient-centered health care services in south central PA. and surrounding rural communities. UPMC Harrisburg includes seven acute care hospitals and over 160 outpatient clinics and ancillary facilities serving Dauphin, Cumberland, Perry, York, Lancaster, Lebanon, Juniata, Franklin, Adams, and parts of Snyder counties. These locations care for more than 1.2 million area residents yearly, providing life-saving emergency care, essential primary care, and leading-edge diagnostic services. Its cardiovascular program is nationally recognized for its innovation and quality. It also leads the region with its cancer, neurology, transplant, obstetrics-gynecology, maternity care, and orthopaedic programs.