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).
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