Quinoa salad
Nutrition Facts
Serving Size About 2 cups
Calories 274
| Amount Per Serving | ||
| Monounsaturated fat | 5.5 g | |
|---|---|---|
| Saturated fat | 2 g | |
| Total fat | 11 g | |
| Sodium | 184 mg | |
| Cholesterol | 5 mg | |
| Dietary fiber | 4.5 g | |
| Protein | 10 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 is an ancient grain from South America. It's a complete plant-based protein with antioxidants and heart-healthy monounsaturated fat.
Ingredients
(Serves 4)- 1 cup quinoa
- 2 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. Whisk in oil little by little to make the dressing.
After the quinoa has cooled, put it in a large bowl. Add the dressing, cucumber, tomatoes, parsley and onion. Top with feta cheese and toss gently to mix.