Apple-Quinoa Salad Cabbage Wraps
Not just for slaw, red cabbage gives wraps visual appeal and crunchy texture, and ups their health ante. However, you could also use green or savoy cabbage. Toasting quinoa first imbues the grain with a tantalizing nutty flavour, while goat cheese adds tang and creamy texture to these wraps. They can be assembled ahead of time and brought along to the office for a nutritious way to break out of the lunchtime sandwich blues.
1 cup (250 mL) organic quinoa, preferably red or black
2 cups (500 mL) low-sodium vegetable broth
1 large apple, diced
1/3 cup (80 mL) roughly chopped almonds or walnuts
1/3 cup (80 mL) chopped parsley
2 green onions, thinly sliced
2 Tbsp (30 mL) extra-virgin olive oil or camelina oil
2 Tbsp (30 mL) cider vinegar
1 garlic clove, minced
1/4 tsp (1 mL) salt
1/4 tsp (1 mL) black pepper
1 head red cabbage
5 oz (140 g) soft goat cheese, crumbled
Heat heavy-bottom saucepan over medium heat. Add quinoa and toast until fragrant and beginning to pop, about 4 minutes, shaking the pan often to prevent burning. Add broth to pan, bring to a boil, reduce heat, and simmer covered until quinoa is tender and water has absorbed, about 12 minutes. Set aside to cool and then fluff with fork.
Toss together quinoa, apple, almonds or walnuts, parsley, and green onion. In small bowl, whisk together oil, cider vinegar, garlic, salt, and pepper.
Bring large pot of water to a boil. Place cabbage head in water and simmer for 8 to 10 minutes, turning often. This will help soften leaves and make them easier to separate. Carefully, remove cabbage head from water using tongs and slice off tough bottom end. Remove 10 leaves, being careful not to tear them. Some outer leaves may have ripped during boiling, so will need to be discarded. Return cabbage to pot of boiling water if needed after stripping a few leaves to soften inner leaves further. Reserve remaining cabbage for other uses.
Place some goat cheese and quinoa mixture down centre of a cabbage leaf. Fold pliable top of leaf (opposite the core end) over part of quinoa mixture and then fold over each side of leaf. Turn over wrap so that seams are on bottom. Repeat with remaining ingredients.
Makes 10 wraps.
Each wrap contains: 121 calories; 5 g protein; 6 g total fat (2 g sat. fat, 0 g trans fat); 13 g total carbohydrates (3 g sugars, 2 g fibre); 107 mg sodium
source: "Wrap & Roll", alive #377, March 2014
Apple-Quinoa Salad Cabbage Wraps
Directions
Matthew Kadey, MSc, RD
Matthew Kadey is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
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