Eat your superfoods: quinoa, beetroot, avocado and feta cheese salad

A splash of sunshine, a hit of colour: quinoa, beetroot, avocado and rocket salad
A splash of sunshine, a hit of colour: quinoa, beetroot, avocado and rocket salad

A number of weeks ago two things coincided. One, I developed a sudden desire for beetroot. This is a very odd craving indeed. Beetroot is strongly, almost overpoweringly earthy, and difficult to cook – I find it takes much longer than most recipes give to actually go tender, especially when the recipe requires you to wrap it in foil and bake. In the UK it’s often sold cooked and vacuum-packed, pickled in strong, malty vinegar: an acquired taste by any means. However, I decided to go with the flow and bought a packet on the way home from work.

The day after I bought the beetroot was, coincidentally, a working from home day (I’m lucky enough to have one a week), so, come lunchtime, I could contentedly potter around my kitchen and pull something together based on all the delicious things in my cupboards, fridge and fruit bowl. The result was this colourful, punchy salad, which combines lots of great things. Firstly, the base is quinoa, a slightly grassy seed (a renowned superfood, it is often mistakenly referred to as a grain) which offers a high protein content (in fact it is a complete protein, rare in plant-based foods), as well as a relatively high micronutrient content, packing in particularly high levels of folic acid. I also like the taste, which is ever-so-faintly bitter. I combined this with the beetroot I’d bought – they were small, tender, and only gently pickled, lending some heft and a slightly acidic tang to the mixture. The flavour was punched up with some spring onions and rocket which were knocking around the fridge, and a slosh of lemon juice: sharp, peppery, bright. The whole was brought together with the cool, creamy blandness of avocado – such a calm flavour – and the lactic savour of feta cheese. Well, I used light feta (the taste was indistinguishable from regular, if you ask me), but you should feel free to use the regular kind. Halloumi or soft goat’s cheese would also pair beautifully with the grains and beetroot.

Eating quinoa, despite it receiving many a clean-eating stamp of approval, is not without its controversies – the export of this staple Andean crop for superfood-hungry Americans and Europeans is sending the price skyrocketing, meaning that local people in countries like Bolivia and Peru, where the crop is traditionally grown, can no longer afford it. Obviously, there are serious tensions and difficulties surrounding the export (or restriction thereof!) of many foods around the world. I personally don’t eat quinoa very often so am as comfortable with my consumption levels as I can be; the issue is complex and the boom in the export of quinoa can help communities as well as damage them.

I find that quinoa is satisfying but doesn’t always leave me full for very long. Combining it with the high-fat avocado (I feel compelled to use the magic words ‘good fat’ here! Avocado fat is cholesterol free) keeps me fuller for longer, and obviously the rocket and beetroot help bulk the salad out. I like crumbling the feta cheese very small so that it is well-distributed across the salad and to stretch it out, so that each mouthful has some cheese, rather than the first few.

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The Friday Rummage: a variation on salad – featuring prawns, bacon and avocado

Dinner on a Friday evening – the end of the working week – is, I think, the most difficult meal to put together. By the end of the week you’re tired, thinking longingly about the weekend and dismally about the mountain of work still on your desk to clear. The meal plans I put together on the Sunday have probably unravelled by Friday and I’m left with either leftovers from three weekday meals (about three mouthfuls each) in unlabelled food storage containers at the back of the fridge, or maybe a couple of carrots, a sad looking bag of spinach and half a butternut squash. Probably half a cake, whose temptations now seem all the greater. By the time I’m home my imagination usually fails me entirely and I struggle with deciding what to cook – despite an hour of empty travelling time on the Tube to figure it out.

A salad anyone could get behind, packed with prawns, avocado, bacon and asparagus
A salad anyone could get behind, packed with prawns, avocado, bacon and asparagus

So on Fridays there tends to be either a bit of a rummage through a fridge of slightly wilted produce, or a capitulation in the form of a run to the local fish and chip shop. As good as the fish and chips and lovely as the couple who run the place are, this is not an option for me given the ‘dietary recalibration’ I am currently putting myself through. Instead, there are experiments with salad.

Salad! I have never hitherto really considered a bowl of lettuce a proper meal…and I still don’t. A bit of soft butter lettuce, a handful of cherry tomatoes, maybe a scattering of chives or parsley…this is the stuff of a side plate. To be a real, proper meal – satisfying, filling and nutritious – you need different textures, and it needs to be loaded up with more than twelve varieties of rocket. If you’re having salad for a meal, lettuce and its varients aren’t constituted of a whole lot beyond water, and finding nutritional balance is even more important for me as I’m restricting my calorie intake temporarily, giving me fewer instances in which to find the nutrients my body requires. At the very least there should be a protein component to keep you going for a bit.

So, a salad perfect for the Friday evening rummage (though no less suitable for lunch). This one is quick and offers enough interest to suit both a dieter and a non-dieting partner or friend, if those are your circumstances. The most important thing is that, in terms of taste, this salad is utterly rewarding to eat: delicate, slightly bouncy prawns; crunchy, salty lardons; sweet asparagus; creamy avocado. It all comes together beautifully. In many ways the lettuce is just token.

Continue reading “The Friday Rummage: a variation on salad – featuring prawns, bacon and avocado”