Health Articles
Recipe: Asparagus and Quinoa Hash with Miso Dressing
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Preparation: 30 min. Makes four servings.
Ingredients:
Vegetable hash:
- one bundle fresh asparagus, cut into ¼ inch round slices
- 1.5 cups quick cooking quinoa or brown rice
- 1 cup fresh or frozen corn
- 4 cups fresh greens, such as kale, spinach, or spring greens
- 2 tablespoons olive oil
- 1 sweet potato, diced
- 4 eggs
- 1-2 tbsp of Chia seeds, flaxseeds, or hemp seeds
Miso dressing:
- ½ cup avocado oil or olive oil
- 2 teaspoons white miso paste
- ¼ cup rice wine vinegar
- 1 teaspoon soy sauce
Instructions:
- Cook quinoa or rice as per package instructions and drain. Set aside in a large bowl and cover with aluminum foil to keep warm.
- Add olive oil to a medium pan and sauté diced sweet potato over medium heat for 8-10 minutes, until tender and browned. Add the sweet potato to the large bowl with the quinoa.
- In the same pan, sauté asparagus in olive oil for 3-5 minutes, then add the corn and heat for another 3-5 minutes.
- While the asparagus and corn are cooking, whisk dressing ingredients together in a small bowl.
- Once the asparagus and corn are finished sauteing, add these to the bowl with the sweet potato and quinoa.
- In the same pan used to sauté the vegetables, crack the eggs into the pan and cook over medium-high heat. Once finished, remove from heat.
- While the eggs are cooking, add your choice of greens to the large bowl with the quinoa and vegetables. Mix to combine.
- Now you are ready to serve! Dish a serving of the greens, quinoa, and vegetable mixture onto a plate and add 2 tbsp of dressing. Top with a fried egg and a sprinkle of seeds and enjoy!
- Store extra dressing in a separate container in the fridge for up to one week. This dressing can be added to other salads as desired.
Disclaimer: If you are planning on having leftovers of this meal, add the greens to the quinoa mixture as needed to avoid the leaves wilting.
Nutritional Facts (per 1 serving):
- Calories: 525 kcal
- Total Fat: 33g
- Saturated Fat: 5g
- Sodium: 327mg
- Dietary Fiber: 9g
- Total Sugars: 9g
- Protein: 15g
This recipe was adapted from the GI Research Foundation (written by Anna Gomberg)
Adapted by Sydney Glac, Health Promotion Coordinator
