Quinoa & Soaked Mung Bean Salad with Wilted Greens and Cherry Tomatoes

Welcome to my first Nourshing Foods Carnival which is being hosted by The Nourishing Gourmet  and it is all about creating “Pennywise Platters.” You can check out all the other Carnival participants’ posts here. This is doubling as my Foodie Friday post, which for the Carnival is being posted a day early. This recipe is also the last in my series celebrating Fresh Fruits and Vegetable Month. You can see my other posts from this series here (Vietnamese Rice Noodle Salad)and here (Green Smoothies and other juices) and here (Strawberry Pie).

Most of the veggies in this recipe can be found at your local Farmer’s Market or in your very own garden, now, or very soon. The most expensive thing in this recipe is the quinoa. I picked the green veggies out of my garden last week and dried beans and other legumes are always inexpensive when bought in bulk. (better for you too!) 

Mung beans are a good source of dietary fiber and folate and contain thiamin, iron, magnesium, phosphorus, potassium and copper. The quinoa seed is high in protein, calcium and iron, a relatively good source of vitamin E and several of the B vitamins. To read more about quinoa you can go here.

Quinoa and Soaked Mung Bean Salad with Wilted Greens and Cherry Tomatoes

1 1/2 cup dry quinoa

2-3 cups soaked/sprouted mung beans

1 1/2 cup packed greens (chard, kale, spinach, collards, etc), cut finely

1 cup cherry tomatoes, halved

1/3-1/2 cup packed parsley, chopped

3-4 cloves garlic, minced

2 lemons, juiced

1/2 cup olive oil or other salad oil

salt and pepper to taste

Directions:

Start the process to sprout 2 cups dry mung beans: Soak the beans in a large jar of water for 2-4 hours the first day and then drain and rinse the beans a couple times a day for 4 days. When I used my mung beans in the salad they had not sprouted but were split and delicious. Eitherway, they will have slightly increased in volume. You can use all of them in this salad to make it nice and crunchy!

Rinse the quinoa well to remove its bitter saponin and place in a pot with 3 cups of boiling water. Cover and simmer for 15-20 minutes until cooked.  Fluff with a fork and let the quinoa cool. When it is cool you are ready to assemble the salad.

Prepare the vegetables as instructed and set aside. To wilt the greens put cut greens in a sieve or colander and place it in a large pot of boiling water for up to 10 seconds. Immediately rinse greens under cold water and drain well.

Combine all of the ingredients in a large bowl. Refrigerate for an hour or so to let the flavours combine.  The different textures in this salad is like having a party in your mouth.

For another recipe on  how to use mung beans go here for a great mung bean dalh recipe, which is also great on the budget.

What do you think? Do you think you might make this? Let me know by leaving a comment!

Related posts:

1. Foodie Fridays: Mung Bean Dahl
2. Vegetarian Foodie Friday: 3 Bean Salad
3. Foodie Fridays: Vietnamese Rice Noodle Salad
4. Foodie Fridays: Mexican Bean and Rice Casserole
5. Vegetarian Hash From Leftovers

Tags: dinner, Foodie Fridays, lunch, Nourishing Gourmet Carnival