Adding a subtle fresh-from-the-sea flavour, think of kombu as slaw’s secret weapon. British researchers showed that alginate—a unique fibre present in forms of sea kelp such as kombu—may reduce fat absorption in the body. Quinoa provides quality carbs, sweet-tart apples add a counterpoint to earthy veggies, and the orange dressing is here for a splash of brightness.
Tip
The slaw will also work with wakame. For added sweetness, you can include golden raisins or dried cherries.
Blade runner
Whenever 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 Broccoli Slaw
Ingredients
- 3/4 cup (180 mL) quinoa
- 1 tsp (5 mL) grapeseed oil or sunflower oil
- 1 oz (28 g) kombu, broken in half
- 1 head broccoli
- 1 large carrot
- 2 Granny Smith apples, or other tart, crisp apples
- Zest and juice of 1 orange
- 1 Tbsp (15 mL) sesame oil
- 2 tsp (10 mL) grated or finely minced ginger
- 1 Tbsp (15 mL) smooth Dijon mustard
- 2 tsp (10 mL) honey
- 1/2 tsp (2 mL) salt
- 1/3 cup (80 mL) roasted pumpkin seeds
Nutrition
Per serving:
- calories254
- protein11g
- fat10g
- saturated fat2g
- trans fat0g
- carbohydrates35g
- sugars11g
- fibre7g
- 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. Place 1 1/2 cups (350 mL) water in pan, bring to a boil, reduce heat to medium low, and simmer quinoa, covered, until tender and water has absorbed, about 12 minutes. Set aside, covered, for 5 minutes and then fluff with a fork.
03
Place kombu in bowl, cover with water, and let soak for 10 minutes, or until tender. Drain and thinly slice.
04
Slice broccoli florets off stems into small chunks. Use knife to slice off woody outsides of broccoli stems to expose tender insides. Using slicing blade of a food processor or chefu2019s knife, thinly slice broccoli florets. Using shredding blade of a food processor or box grater, shred broccoli stems, carrot, and apple.
05
In large bowl, toss together quinoa, kombu, broccoli, carrot, and apple. Whisk together orange zest, orange juice, sesame oil, ginger, mustard, honey, and salt. Toss dressing with slaw. Just before serving, garnish with pumpkin seeds.
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 »
Herb and Greens Frittata
Deep green fruits and vegetables are high on the list of health-promoting foods. Green foods have been shown to contain high amounts of antioxidants and nutrients that promote good cardiovascular health and can inhibit certain carcinogens. Serve this frittata alongside a leafy green salad for an unbeatable green culinary experience. Versatile leftovers Any leftover frittata makes a wonderful filling for a sandwich along with other thinly sliced vegetables you have on hand and a smear of hummus.
Tempeh and Mango Curry
The stars of this delicious curry dish are yellow and orange fruits and vegetables, which are high in a form of carotenoids called xanthophylls. These compounds have more of a yellow pigment as opposed to their orangier cousins, the carotenes. While a powerful antioxidant, xanthophylls are mostly associated with maintaining good eye health. Mix and match This curry is easily adaptable to whichever vegetables you have on hand. Experiment to find your favourite combination.
Maple Butternut Apple Salad with Granola Croutons
Here, the breakfast favourite, granola, serves as a crunchy topping for this salad featuring seasonal delights, including sweet butternut and apple. The maple-date dressing is sure to be kid-approved. You can add cooked lentils to move it from side dish to complete plant-based meal. If desired, swap out butternut for pumpkin or sweet potato and add a creamy touch with feta or soft goat cheese. Date night Soft and oh-so sweet, Medjool dates are a great way to add natural sweetness to everything from baked goods to DIY energy bars and dressings. You’ll also benefit from their fibre and nutrients, including vitamin B6 and potassium, which aren’t found in refined sugar.
Orange Carrot Cake
What better way to celebrate healthy eating than with cake? Thanks to a healthy dose of orange fruits and vegetables, this cake is chock full of carotenoids, a compound that converts to vitamin A in the body and is essential for proper immune health and good eye health. Nibble-size it! Can’t wait to eat cake? Skip the frosting and roll the cake base into balls to create nibble-sized cake bites.