Serving Size About 2 cups
|Amount Per Serving|
|Monounsaturated fat||5 g|
|Saturated fat||3 g|
|Total fat||13 g|
|Dietary fiber||6 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:
|Total Fat||Less than||65g||80g|
|Saturated Fat||Less than||20g||25g|
|Cholesterol||Less than||300mg||300 mg|
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.
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.
© 1998-2021 Mayo Foundation for Medical Education and Research (MFMER). All rights reserved.