Apple Quinoa Salad with Feta and toasted almonds is the kind of healthy, high fibre salad gluten free cooks love. Once you have quinoa in your pantry and a few favourite recipes like this, you can replace orzo, bulgur or couscous in any salad and make it gluten free.
If you haven't heard yet, the current recommendation for a healthy gut is to eat 30 different plants a week. It's a fun challenge so click that link, print the plant list and find out how much variety you have in your diet.
Plants are where you'll find more fibre and this post is packed with 33 High Fibre Gluten Free Recipes.
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Ingredients
Quinoa is actually a seed, not a grain, but it's gluten free, loaded with protein, fibre, antioxidants and numerous other nutrients. It's available in red, black, white or golden colours. Best of all it's easy to find certified gluten free.
- quinoa
- gluten free chicken stock or water
- apples
- spinach, arugula or a combination
- red onion
- almonds
- parsley
- feta cheese
- Dijon mustard
- dried rosemary
- garlic
- apple cider vinegar
- lemon juice
- maple syrup
- olive oil
See recipe card for exact amounts.
Instructions to Cook Quinoa
All varieties of quinoa cook the same, typically with one of two methods; steamed like rice, or boiled like pasta. Figure out what works for you and enjoy it hot or cold.
Cooking Quinoa with Rice Method
- Add water (1 part quinoa, 2 parts water).
- Bring to a boil, cover and simmer 12-15 minutes. There should be no water left.
Recipes for quinoa salads sometimes give a shorter cooking time and a 5 minute rest. I can't tell the difference so I skip that instruction.
Cooking Quinoa with Pasta Method
- Add lots of water and bring to a boil with the lid on. Uncover and add quinoa. Stir, decrease heat and simmer 12-15 minutes.
- Drain and use accordingly.
Most packaged quinoa has already undergone a process to remove the coating making the rinsing step unnecessary.
Substitutions
Quinoa - The recipe includes instructions to cook the quinoa. Substitute with leftover cooked quinoa when you have it.
Spinach - My original recipe called for spinach but I use arugula (that I bought to use two handfuls on a pizza) or the spinach/arugula combination I also buy. Just get something green in there!
Apples - I like to use a red and green apple for a nice looking salad. Substitute your favourite apple varieties or try something new and have an apple tasting!
Dijon - I think Dijon mustard should be a staple in any kitchen, especially if you make your own salad dressings. In the fall I often buy a grainy mustard to make Grilled Mustard Chicken with Apple Rings and Rouladen. After that I use it up in place of Dijon in any salad.
Fresh Parsley - When substituting dried herbs for fresh it is always ⅓ the amount. This recipe calls for ½ cup fresh which is 8 tablespoons. A third of that amount is 2 tablespoons and 1 teaspoon. In the recipe card I round that off to 2 tablespoons of dried and put it straight into the dressing.
Storage
Cold salads like this last 5-7 days in the fridge. Packing the salad straight into containers the size you'll use decreases the risk of cross contact with other foods. This is what leads to unappealing food no one wants to eat and eventually mold.
Top Tip
Organize for success! Invest in the containers you like. I love the low profile, wide-mouth 1-cup jars for eating salad or soup. If you don't have a system check out this post, Organize for Success with Mason Jars. My system has 7 different sizes of jars with only 2 lids.
Apple Quinoa Salad with Feta and Almonds
Ingredients
QUINOA
- ⅔ cup uncooked quinoa*
- 1⅓ cups gluten free chicken stock or water
SALAD
- 2 apples , chopped (1 red and 1 green)
- 2 cups spinach, arugula or a combination
- ½ cup diced red onion
- ½ cup slivered almonds , lightly toasted
- ½ cup fresh parsley, chopped (or add 2 tablespoon dried to the dressing)
- ½ cup crumbled feta cheese
- salt and pepper to taste
MUSTARD DRESSING
- 1 tablespoon Dijon mustard (or grainy mustard)
- 2 teaspoon dried rosemary
- 1 garlic clove, finely chopped
- 3 tablespoon apple cider vinegar
- 1½ tablespoon lemon juice
- 2 teaspoon maple syrup
- ½ teaspoon black pepper
- ½ cup olive oil
Instructions
Cook Quinoa
- Put quinoa and chicken stock in a saucepan. Bring to a boil, put the lid on and reduce heat to simmer for 10 minutes. Remove from heat and leave the lid on for a few minutes. Fluff with a fork then transfer to a large bowl to cool. Can be made in advance and refrigerated.
Mustard Dressing
- Combine all ingredients, except oil, in a tall container. Using an immersion blender slowly drizzle the oil in with the blender on. Set aside.
- Combine quinoa with remaining ingredients. Pour dressing over everything and toss. Taste and adjust seasoning as needed.
- Garnish with additional crumbled feta cheese if desired.
Notes
Nutrition
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Steshni Corea
Fun and healthy!