Quinoa salad

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