Healthy Quinoa Salad

Quinoa Salad

Ingredients:

• 1 cup quinoa
• 1 1/4 cup water
• Juice of 1 lemon (about 2 tablespoons)
• 1 minced garlic clove
• 1/4 teaspoon ground black pepper
• 2 tablespoons olive oil or canola oil
• 1 large cucumber, seeded and chopped
• 1 small tomato, halved
• 1/3 cup chopped parsley
• 1/4 cup chopped red onion
• 1/2 cup low-fat feta cheese

Preparation Instructions:

1. Place the quinoa and water in a medium-sized pot over high heat until boiling. Reduce the heat to medium-low, cover, and simmer gently for 10 minutes or until the quinoa is tender.
2. Remove the quinoa from the heat and let it sit covered for 5 minutes. Fluff the quinoa with a fork and spread it on a large, rimmed baking sheet to cool.
3. Whisk the lemon juice, garlic, and pepper in a small deep bowl. Gradually whisk in the oil.
4. Once the quinoa has cooled, transfer it to a large bowl. Add the dressing, cucumber, tomato, parsley, and onion. Top with feta cheese and gently toss to combine.

Additional Information About This Healthy Recipe:

Nutritional Benefits of the Salad:

• Quinoa: An excellent source of complete plant-based protein, containing all essential amino acids. It’s rich in fiber, vitamins, and minerals like magnesium and folate.
• Olive oil: High in healthy fats (monounsaturated fats), which support heart health and reduce inflammation.
• Low-fat feta cheese: Adds a good source of calcium and protein to the dish while reducing fat and calories compared to traditional versions.
• Parsley: A natural antioxidant, rich in vitamins C and K.
• Red onion: Rich in antioxidants and sulfur compounds that promote heart health.

Key Features of This Recipe:

• Low in calories: Combines quinoa as a healthy alternative to refined carbohydrates and heart-healthy olive oil.
• High in fiber: Helps improve digestion and promotes feelings of fullness for longer periods.
• Source of plant and animal protein: Combines quinoa and feta cheese to provide multiple protein sources.

Additional Tips:

• You can add extra ingredients like avocado or arugula for more nutritional benefits.
• You can prepare the quinoa in advance and allow it to cool, making this salad a quick and convenient option for meal prep.

Uses:

This salad is ideal as a light lunch or as a side dish with grilled dishes, especially for starting a healthy and balanced meal.