The Mediterranean Quinoa Salad is the dietitian’s featured healthy recipe for the month of June. Quinoa is a unique whole grain with added health benefits because it contains all nine essential amino acids and is a good source of iron, magnesium, zinc, and folate. This recipe is great as a side dish for chicken and fish or it can stand alone as a vegetarian meal.
- 1 cup uncooked quinoa
- 2 cups water
- 1/4 cup red onion, diced
- 1/2 – 3/4 lemon, squeezed
- 1/4 cup about 10 kalamata olives, pitted and sliced
- 2 tbsp extra virgin olive oil
- 2 cups cucumber, peeled and diced (from 1 English)
- 1 cup cherry tomatoes, quartered
- 1/3 cup crumbled feta
- salt and fresh pepper, to taste
- Rinse quinoa for about 2 minutes, using your hands to make sure all the saponins are removed (saponins can add an undesirable bitter taste to quinoa).
- While not required, toasting quinoa before boiling it in liquid enhances flavor.
- Fill a medium pot with water, add quinoa and salt to taste and bring to a boil. When the water boils, reduce heat to low and cover; simmer covered 15 minutes.
- Remove from heat and keep covered an additional 5 minutes without lifting the lid; then fluff with a fork and set aside in a large mixing bowl to cool.
- While the quinoa cools, dice all the vegetables.
- Add the red onion, olives, cucumber, tomatoes to the cooled quinoa, and squeeze 1/2 lemon over it.
- Drizzle the olive oil over the quinoa, then add feta, salt and pepper to taste and toss well.
- Taste for salt and adjust as needed, add more lemon juice if needed.
Serving: 1 generous cup, Calories: 145.5kcal, Carbohydrates: 15.5g, Protein: 4.5g, Fat: 8g, Cholesterol: 7.5mg, Sodium: 137mg, Fiber: 2.5gBlue Smart Points:5Green Smart Points:5Purple Smart Points:3Points +:5