Warm quinoa salad with spinach and peas

The lukewarm quinoa salad with baby aspinach and green peas is quick to prepare, healthy and filling.

Nutrient profile: According to GDA guidelines, one portion of this low-calorie dish covers more than the average daily requirement of vitamin K. Manganese and folic acid are covered by about 50%. The ratio of omega-6 to omega-3 fatty acids is 4:1, below the recommended ratio of 5:1.
Since the nutrients of baby spinach are not included in the calculation, the dish is even more nutritious. You can find more information on the topic at the following link: Vegans often eat unhealthily. Avoidable nutritional errors.

Quinoa: Quinoa is a pseudo-cereal and originally comes from the South American Andes. It is practically inedible unpeeled due to the bitter saponins that cling to the shell, which is why it is only available peeled in stores. Quinoa comes in different varieties and colors: light quinoa has a soft consistency after cooking, while red quinoa tastes a little spicier and remains grainier. Black quinoa is the variety that remains the grainiest. It is recommended to always wash quinoa well before cooking to remove any traces of bitter saponins. Quinoa is gluten-free and tops the usual types of grain in terms of protein, magnesium and iron. It also contains all essential amino acids, including lysine!

Peas: Green peas have a crunchy consistency and can be used in many different dishes. They can be eaten raw and are high in protein and carbohydrates.

Spinach: Spinach ( Spinacia oleracea), also known as vegetable spinach or garden spinach, is rich in carotenoids, vitamins (especially vitamin K) and minerals. Although spinach contains a lot of oxalic acid (oxalate), eating raw spinach in large quantities is not harmful to health. Baby spinach, as used in this recipe, also has less oxalic acid than the older leaves. In large quantities, consuming foods that are high in oxalic acid can interfere with iron therapy, e.g. in the context of iron deficiency anemia. This is because oxalic acid makes it difficult for iron to be absorbed in the intestine.

lemon juice: The lemon is rich in vitamin C and antioxidants, has an antibacterial effect and strengthens the immune system. The fruity acidity of the lemon juice gives your dish a pleasant freshness. Vitamin C also improves the absorption of the iron contained in quinoa.

Cress: You can complement the salad by adding a bowl of cress.