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.
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.