Recipe: Quinoa and Apple Salad With Almonds and Mint

Apples and grapes give this salad a healthy dose of antioxidant power. And quinoa, fresh mint, roasted almonds and lemon juice make for a great mix of flavors.

Ingredients

• 1 cup quinoa (red, golden or mixed)
• 1 cup red grapes, halved
• 1/2 cup roasted, unsalted almonds, chopped
• 2 scallions (white and light green parts), sliced
• 1 apple, like Granny Smith, cut into 1/2-inch pieces
• 1/4 cup fresh mint leaves, torn
• 2 tablespoons fresh lemon juice
• 2 tablespoons extra virgin olive oil
• 1/2 teaspoon honey
• 1/4 teaspoon kosher salt
• 1/4 teaspoon freshly ground black pepper

Directions

1. In a small saucepan, bring 2 cups of water to a boil over medium-high heat.
2. Stir in the quinoa. Reduce the heat to low and cover tightly.
3. Cook until quinoa is tender and the water is absorbed, 12 to 15 minutes.
4. Remove from heat and fluff with a fork. Let stand, covered, for 5 minutes more. Let cool.
5. In a large bowl, combine the grapes, almonds, scallions, apple, mint, and quinoa.
6. In a small bowl, whisk together the lemon juice, oil, honey, salt and pepper.
7. Pour over the salad and toss to combine.

Ingredient health benefits

• Quinoa: If you’re looking for a salad with some high-quality, plant-based protein, you’ve come to the right place. Quinoa is a complete protein, so it has all the amino acids your body needs but can’t make by itself. This ancient grain is also loaded with fiber, promoting good gut health and keeping things moving. You can even count on iron, phosphorus magnesium and manganese to help keep your blood cells and bones in top shape. And B vitamins like vitamin B6 and vitamin B9 (folate) help your body create and fix DNA, as well as support your heart.
• Grapes: They may be tiny, but each grape provides a burst of flavor and nutrition! You may be surprised to know that these bountiful berries have vitamin C and vitamin K, which help strengthen your bones and nourish your immune cells. Antioxidants like anthocyanins and a natural compound called resveratrol may help lower your risk of cancer. And resveratrol isn’t done there; it also protects against heart disease, while potassium plays a part in regulating your blood pressure.
• Almonds: A handful may not look like much, but almonds are chock full of perks for your salad. They’re rich in vitamin E for healthy eyes, soft skin and strong immune cells. And the minerals calcium, phosphorus and magnesium help fortify your bones, maintain healthy muscles and bolster your blood cells. Almonds are also a great option for heart health, too! They have unsaturated fats that raise your HDL (“good”) cholesterol and lower your LDL (“bad”) cholesterol, helping to keep your cardiovascular system clear of harmful debris.
• Apples: A timeless fruit, apples are an excellent way to add a touch of sweetness alongside their rounder cousins. But your tastebuds aren’t the only part of your body that benefits. Apples are also a good source of fiber and antioxidants, which promote your digestion and protect your cells from damaging free radicals. A prebiotic fiber called pectin works with the antioxidant quercetin to help decrease your cholesterol levels and encourage the growth of beneficial gut bacteria.
• Extra virgin olive oil: This popular cooking oil has unsaturated fats that can help preserve your heart health and protect it from disease. There are also fat-soluble vitamins, which are responsible for maintaining important aspects of your health like your vision and immune system. And if you need another reason to add extra virgin olive oil (EVOO) to your regular meals, it’s high in antioxidants like polyphenols that fight inflammation. It’s no wonder olive oil is still around after thousands of years!

Nutrition information

Calories: 224
Total fat: 13 g
Saturated fat: 1.5 g
Protein: 5 g
Carbohydrate: 24 g
Dietary fiber: 4 g
Sugar: 11 g
Added sugar: 1 g
Cholesterol: 0 mg
Sodium: 154 mg

— Recipe developed by cookbook author Sara Quessenberry for Cleveland Clinic Wellness.