This sweet and sour peppers recipe uses quinoa, a rich source of protein, calcium and has a decent amount of iron. Incorporating it into healthy vegan recipes is easy, especially with in this flavorful fresh pepper dish.
Prep time: 10 minutes
Cooking Time: 30 minutes
Time from start to eating: 40 minutes
Makes enough for 2.
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Hello and welcome to Freshly Served the healthy vegan cooking show. I’m Heather and tonight were gonna make a sweet and sour pepper salad. This is something that I love to do in the summer when peppers are in season and you can get beautiful red, orange, I’ve got a yellow pepper as well.
They taste amazing when they’re fresh and all were gonna do is put them in a salad. I’ve got some quinoa cooking on the back here. You can do this salad with somewhat any type of grain. It’s a pretty straight forward pasta salad type thing. So you could use some pasta or a whole grain like I’m using the quinoa.
Quinoa is pretty special because it’s one of the few grains or beans that has a good amount of all of the different amino acids that you need so that’s in terms of protein it’s a very balanced protein.
So what I’m gonna do to start now that my quinoa is almost cook, I’m gonna get a dressing together for this salad and I’m what I’m gonna start with is some stone ground mustard, you can use dija if you like.
But some type of whole mustard, yellow mustard wouldn’t be so nice in here I think it will overpower. Ok! So mustard and then I’ve got some capers which I’m just gonna put those in after.
For the dressing what I’m gonna put in is a lime. Lime is the lovely flavor in the summer and I zest the skin of this lime. Zesting is where you take off the very outer part of the peel like so and this tool I’m using is a zester it’s very cheap. You can pick it up at a thrift store or a kitchen supply store.
Otherwise you could use a grater just be very careful not to go beyond this white pith coz that’s where the bitterness start and then I’m just going to chopped this lime in half. I’ll get a strainer over my bowl usually it works better with a smaller bowl but let us see what we can do.
And then I stick it with the zester and then I squeeze. This is not working very well, maybe if I get my fork. No! Just gonna have to do like that.
Alright! So stir together the mustard, the lime juice and the lime zest. Its gonna be a really nice, fresh summer dressing and I’ve got some brown rice syrup here just to sweetened it up a little. Mustard is a little bit intense if you don’t put some kind of sweetness in there.
You could use alternatively some sweeter fruit juice, the lime juice is for acidity for the dressing but it’s not too sweet. I don’t know if you have eaten a lime but they’re a little more tart than sweet let’s say that.
So a little bit of brown rice syrup or maple syrup or some fruit juice like some apple juice might be nice, orange juice that would be lovely actually really good idea.
Ok! So, whisk that honey in there and if you notice I’m using a bowl that’s pretty large for a dressing, reason being I’m just gonna put my salad in here and what you want to do is get your vegetables chopped up and put it in your salad first, if I put the quinoa in the dressing first it’s really gonna soak up the dressing and there’s not gonna much left for my peppers.
So gonna chopped them up, now peppers, the red , orange and yellow ones they all have vitamin C in them but it’s nice to get a variety of the different colors because they have different phytonutrients and antioxidants in them which are all good stuff on their own but if you get a variety of the different colors you’re gonna get a variety of these different nutrients as well.