Mediterranean Quinoa Salad – Healthy Recipes

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mediterranean quinoa salad

Mediterranean Quinoa Salad is a tasty side salad featuring the nutritious whole grain called quinoa, mixed with a colorful variety of vegetables, including red peppers, cherry tomatoes, and parsley. Feta cheese and a light lemon dressing complete. What a party of flavor.

Mediterranean Quinoa Salad can be served alone as a side dish with pan-seared shrimp or as a main course or cooked skewered chicken.

Ingredients

1 cup Quinoa, dry
2 Tbsp Lemon juice
2 cups Low-sodium chicken broth
1 tsp Fresh garlic, minced
1 ½ Tbsp Extra virgin olive oil
2 Tbsp Red wine vinegar
½ tsp Salt
V tsp Ground white pepper
¼ cup Fresh red bell peppers seeded, diced
2 Tbsp Fresh green onions, diced
2 Tbsp Fresh red onions, peeled, diced
2 Tbsp Feta cheese, crumbled
1 Tbsp Fresh parsley, chopped
2 Tbsp Black olives, sliced
½ cup Fresh cherry tomatoes, halved

Preparation Time: 1 hour, Cooking Time: 10-15 minutes and Makes six ¾-cup servings

Directions

  1. Rinse quinoa in a fine mesh strainer until water runs clear (not cloudy). Combine quinoa and chicken broth in a small pot. Cover and bring to a boil. Turn the heat down to low and simmer until broth is completely absorbed, about 10 to 15 minutes. When done, quinoa will be soft and a white ring will pop out of the kernel. The white ring will appear when it is fully cooked. Fluff with a fork. A rice cooker may be used with the same quantity of quinoa and water. Cover and refrigerate.
  2. In a small mixing bowl, combine lemon juice, vinegar, garlic, olive oil, salt, and ground pepper to make dressing.
  3. Combine red peppers, green onions, red onions, tomatoes, and olives in a large mixing bowl. Mix well.
  4. Add dressing to vegetable mixture. Mix in cooled quinoa. Fold in feta cheese and parsley. Cover and refrigerate for about 2 hours. Serve chilled.

Note: ¾ cup provides V cup other vegetable and 1 oz equivalent grains.

Nutrients of Mediterranean Quinoa Salad:

Protein 7 g, Calories 166, Carbohydrate 23 g, Total Fat 6 g, Dietary Fiber 3 g, Saturated Fat 1 g, Cholesterol 3 mg, Vitamin A 414 IU (24 RAE), Vitamin C 12 mg, Calcium 42 mg, Iron 2 mg and Sodium 278 mg

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