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Quinoa and Green Bean Salad with Sesame & Pumpkin Seeds

Quinoa and Green Bean Salad

Servings: 4

Serving Size: 5oz

Ingredients:

  • ¼ pound quinoa
  • 7/8 c water
  • ½ pound trimmed haricot verts (green beans)
  • 2 Tbsp lemon juice
  • 2 Tbsp olive oil
  • 2 Tbsp sesame seeds
  • ¼ c pumpkin seeds, roasted

Directions:

  1. In a pan, sauté the quinoa for 4 minutes.  Add the water and bring to a boil.  Cover and simmer for 15 minutes.
  2. Blanch the green beans by boiling them in water for three minutes.  Shock in an ice water bath to stop the cooking process. 
  3. In a large bowl, combine the quinoa, green beans, lemon juice, and oil.  Toss in the seeds and season with salt and pepper to taste.

 Dietitian Notes:

  • Unlike wheat and other cereal grasses, quinoa provides a valuable amount of heart healthy fats and even contains small amounts of Omega-3s.
  • Quinoa provides twice the amount of calcium found in wheat.
  • Opt for fresh or frozen green beans. Green beans lose 1/3 of their beneficial nutrients when canned.
  • Pumpkin seeds help to lower cholesterol by using their phytosterols to block the absorption of cholesterol and by interfering with the making of cholesterol in the body.
  • Dietitian Recommendation: Store quinoa in an air tight container. Putting quinoa in the refrigerator will allow it to keep for 3 to 6 months.

Dietitian Notes:

  • Unlike wheat and other cereal grasses, quinoa provides a valuable amount of heart healthy fats and even contains small amounts of Omega-3s.
  • Quinoa provides twice the amount of calcium found in wheat.
  • Opt for fresh or frozen green beans. Green beans lose 1/3 of their beneficial nutrients when canned.
  • Pumpkin seeds help to lower cholesterol by using their phytosterols to block the absorption of cholesterol and by interfering with the making of cholesterol in the body.
  • Dietitian Recommendation: Store quinoa in an air tight container. Putting quinoa in the refrigerator will allow it to keep for 3 to 6 months.

Nutrition Facts Per Serving

Calories 258; Saturated Fat 2.1g; Trans Fat 0g; Total Sugar 1g; Sodium 14.1mg

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