Quinoa, an ancient grain from South America, is rich in B vitamins and minerals. It also has antioxidants and heart-healthy monounsaturated fat.
- 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
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.
Nutritional analysis per serving
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
Diabetes Meal Plan Choices
Nonstarchy vegetables: 2
Mayo Clinic Healthy Weight Pyramid Servings
Last Updated Jun 19, 2015