Quinoa salad

Dietician's Tip

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

Ingredients

  • 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.

Serving Information

Serves 4

Nutritional analysis per serving

Calories: 313
Total carbohydrate: 40 g
Cholesterol: 10 mg
Dietary fiber: 6 g
Monounsaturated fat: 5 g
Protein: 9 g
Saturated fat: 3 g
Serving size: About 2 cups
Sodium: 177 mg
Total fat: 13 g

DASH Eating Plan Servings

Fats and oils: 2
Grains and grain products: 2
Vegetables: 2

Diabetes Meal Plan Choices

Fats: 2
Nonstarchy vegetables: 2
Starches: 2

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates: 2
Fats: 2
Vegetables: 2

Last Updated Jun 19, 2015


Content from Mayo Clinic ©1998-2019 Mayo Foundation for Medical Education and Research (MFMER). All rights reserved. Terms of Use