Sweet, savoury, and fiery all at once, this ready-to-go salad is the epitome of summer and a surefire way to breathe new life into your lunch routine.
Blueberry Cherry Corn Salad Jars
Ingredients
- 3/4 cup (180 mL) quinoa
- 2 corn cobs
- 1/4 cup (60 mL) extra-virgin olive oil or camelina oil, plus extra
- 2 Tbsp (30 mL) red wine vinegar
- 1 small jalapeno pepper, seeded and minced
- 1/2 tsp (2 mL) ground cumin
- 1/4 tsp (1 mL) salt, plus extra
- 1/4 tsp (1 mL) black pepper
- 1 medium cucumber, chopped
- 1 cup (250 mL) pitted cherries, halved
- 1 cup (250 mL) blueberries
- 2 green onions, thinly sliced
- 2 oz (57 g) soft goat cheese, crumbled
- 1/4 cup (60 mL) chopped cilantro
- 1/4 cup (60 mL) hemp hearts
Nutrition
Per serving:
- calories439
- protein14g
- fat24g
- saturated fat5g
- trans fat0g
- carbohydrates47g
- sugars12g
- fibre7g
- sodium214mg
Directions
01
In medium saucepan, place quinoa, 1 1/2 cups (350 mL) water, and a couple pinches of salt. Bring to a boil, reduce heat, and simmer, covered, until water is absorbed and quinoa is tender, about 12 minutes. Set aside, covered, for 5 minutes and then fluff with fork.
02
Preheat grill to medium. Remove husks from corn cobs and brush kernels with a little oil. Place corn on grill grate and heat until kernels are tender and darkened in a few places, turning cobs a few times. Once cool enough to handle, upend corn and slice off kernels into small bowl.
03
In another small bowl, whisk together oil, red wine vinegar, jalapenu0303o, cumin, salt, and pepper. Divide dressing among 4 large wide-mouth jars. Layer in corn, cucumber, quinoa, cherries, blueberries, green onion, goat cheese, cilantro, and hemp hearts, in that order. Seal shut, and chill for up to 4 days.
04
To serve, empty contents of jar into a bowl or onto a plate.
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).
READ THIS NEXT
SEE MORE »
Farro, Lentil, and Vegetable Soup
Adding farro, with its nutty bite, is a delicious and convenient way to increase your soup’s fibre and nutritional value. This hearty soup is the perfect remedy to a cold January day. Lemon and chervil add a bright contrast to the fibre-packed earthy flavours. Farro timesaver With a long cooking time, it’s worth it to cook a larger amount of farro and freeze it in small-portioned batches which can be thawed quickly. Using a ratio of 1:4 farro to water, cook on medium-high heat until farro is al dente, in a similar manner to the way you would cook pasta. Drain, rinse, portion, and freeze for later use. To thaw, simply run frozen farro under water or add directly to soup.
Arugula Salad with Roasted Delicata Squash, Pomegranate Molasses, and Pine Nuts
Oven-roasted delicata squash makes a crispy treat atop this green salad. As its name suggests, this squash has a thin, delicate skin that’s tasty when cooked. Pomegranate molasses, an ingredient common in Lebanese and Middle-Eastern cuisine, brings a sweet and sour flavour to the dressing. No pine nuts? Use squash seeds! Simply collect about 1/4 cup (60 mL) seeds from cleaned squash, rinse, and mix with 1/8 tsp (0.5 mL) of the spice mix used to roast the squash and 1/2 tsp (2 mL) olive oil. Roast at 425 F (220 C) on parchment-lined baking sheet for 20 minutes, stirring every 10 minutes.
Cardamom and Ginger Scented Farro Breakfast Porridge
Look for whole grain farro, which leaves the germ and bran intact, for this satisfying porridge that’s sure to kickstart your day. While the cooking time is longer than for pearled or semi-pearled varieties, you’ll get more nutrition. Take the time to enjoy the delicate scent of cardamom and ginger wafting through your kitchen as you prepare this. Ancient grain Farro (also referred to as emmer or einkorn) is a variety of wheat known as an ancient grain, which means that it hasn’t changed over time through breeding as is the case with many varieties of modern wheat.
Chocolate and Orange Chickpea Pudding
Spanish-inspired flavours of almond and orange and a good punch of protein make this pudding a delicious and nutritious breakfast, snack, or dessert. The tiniest amount of large-flake sea salt and a drizzle of olive oil help bring all the flavours together. Amp up the orange For some additional orange flavour, when cooking chickpeas from dry, add a few strips of orange zest to the cooking water. Tastier toast Take your toast to the next level by using this pudding as a satisfying spread.