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Quinoa salad

Nutrition Facts

Serving Size About 2 cups
Calories 313

Amount Per Serving
Monounsaturated fat 5 g
Saturated fat 3 g
Total fat 13 g
Sodium 177 mg
Cholesterol 10 mg
Dietary fiber 6 g
Protein 9 g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

Calories: 2,000 2,500
Total Fat Less than 65g 80g
Saturated Fat Less than 20g 25g
Cholesterol Less than 300mg 300 mg
Sodium Less than 2,400mg 2,400mg
Total Carbohydrate 300g 375g
Dietary Fiber 25g 30g

Calories per gram:

Fat 9 • Carbohydrate 4 • Protein 4

Quinoa, an ancient grain from South America, is rich in B vitamins and minerals. It also has antioxidants and heart-healthy monounsaturated fat.

Ingredients

(Serves 4)
  • 1 cup quinoa
  • 1 1/4 cups water
  • 1 lemon, juiced (about 2 tablespoons)
  • 1 garlic clove, minced
  • 1/4 teaspoon ground black pepper
  • 2 tablespoons olive or canola oil
  • 1 large cucumber, seeded and cut into 1/2-inch pieces
  • 1 pint cherry tomatoes, halved
  • 1/3 cup chopped parsley
  • 1/4 cup chopped red onion
  • 1/2 cup reduced-fat feta cheese

Directions

In a medium saucepan over high heat, bring quinoa and water to a boil. Reduce heat to medium-low and cover. Simmer for about 10 minutes or until the quinoa is tender.

Remove quinoa from heat and let stand, covered, for 5 minutes. Then fluff quinoa with a fork and spread it out onto a large rimmed baking sheet to cool.

In a small bowl, whisk lemon juice, garlic and pepper. Gradually whisk in oil.

After the quinoa has cooled, transfer it to a large bowl and add the dressing, cucumber, tomatoes, parsley and onion. Top with feta cheese and toss gently to mix.

Last Updated: June 19th, 2015