Adding a subtle fresh-from-the-sea flavor, think of kombu as slaw’s secret weapon. British researchers have found that alginate—a unique fiber present in forms of sea kelp like kombu—may reduce fat absorption in the body. (FYI: This slaw will also work with wakame.) Quinoa provides quality carbs while sweet-tart apples add a counterpoint to earthy veggies, and the orange dressing is here for a splash of brightness. For added sweetness, you can include golden raisins or dried cherries. You know we’re easy like that.
Blade runner
Whenever you’re making slaws and other recipes calling for shredded vegetables and fruits, break out the food processor. The machine’s often overlooked shredding blade can take a huge chunk out of meal prep time.
Quinoa, Seaweed and Broccoli Slaw
Ingredients
- 3/4 cup quinoa
- 1 tsp grapeseed oil or sunflower oil
- 1 oz kombu, broken in half
- 1 head broccoli
- 1 large carrot
- 2 Granny Smith apples or other tart, crisp apples, cored
- Zest and juice of 1 orange
- 1 Tbsp sesame oil
- 2 tsp grated or finely minced ginger
- 1 Tbsp smooth Dijon mustard
- 2 tsp maple syrup
- 1/2 tsp salt
- 1/3 cup roasted pumpkin seeds
Nutrition
Per serving:
- calories254
- protein11g
- fat10g
- carbs35g
- sugar11g
- fiber7g
- sodium300mg
Directions
01
In fine-mesh sieve under running water, rinse quinoa.
02
In medium saucepan, heat grapeseed or sunflower oil over medium heat. Add quinoa to pan and heat until grains dry out and smell toasty, stirring often, about 2 minutes. Add 1 1/2 cups water to pan and bring to a boil. Reduce heat to medium-low and simmer quinoa, covered, until it is tender and water has been absorbed, about 12 minutes. Set aside, covered, for 5 minutes, and then fluff with fork.
03
Meanwhile, place kombu in large bowl, cover with cool water and let soak for 10 minutes, or until tender. Drain and thinly slice.
04
Slice broccoli florets off stems and into small chunks. Slice off woody outsides of broccoli stems to expose tender insides. Using slicing blade of a food processor or knife, thinly slice broccoli florets. Using shredding blade of a food processor or box grater, shred broccoli stems, carrot and apples.
05
In large bowl, toss together quinoa, kombu, broccoli, carrot and apple. In small bowl, whisk together orange zest, orange juice, sesame oil, ginger, mustard, maple syrup and salt. Toss dressing with slaw. Just before serving, garnish with pumpkin seeds.
Matthew Kadey, MSc, RD
Matthew Kadey, MSc, RD, is a nutrition writer and recipe developer. He’s also the author of Rocket Fuel and Muffin Tin Chef.
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