Healthy Quinoa Salad Recipe

Ingredients:

  • 1 cup quinoa
  • 2 cups water
  • 1 cucumber, diced
  • 1 bell pepper, diced
  • 1 cup cherry tomatoes, halved
  • 1/4 cup red onion, finely chopped
  • 1/4 cup fresh parsley, chopped
  • 2 tbsp olive oil
  • 1 lemon, juiced
  • Salt and pepper to taste

Instructions:

  1. Rinse Quinoa: Place the quinoa in a fine mesh strainer and rinse under cold water for about 2 minutes. This helps remove the natural coating, saponin, which can make quinoa taste bitter.
  2. Cook Quinoa: In a medium pot, bring the rinsed quinoa and 2 cups of water to a boil. Once boiling, reduce the heat to low, cover the pot, and simmer for about 15 minutes, or until the water is absorbed and the quinoa is tender.
  3. Prepare Vegetables: While the quinoa is cooking, dice the cucumber and bell pepper, halve the cherry tomatoes, finely chop the red onion, and chop the fresh parsley.
  4. Combine Ingredients: In a large bowl, combine the cooked quinoa, cucumber, bell pepper, cherry tomatoes, red onion, and parsley.
  5. Dress the Salad: Drizzle the salad with 2 tablespoons of olive oil and the juice of one lemon. Season with salt and pepper to taste.
  6. Toss and Serve: Toss the salad well to ensure all ingredients are evenly mixed. Serve chilled and enjoy!

Nutritional Information (Per Serving):

  • Serving Size: About 1 cup (makes approximately 4 servings)
  • Calories: 210 kcal
  • Protein: 6 g
  • Carbohydrates: 28 g
    • Dietary Fiber: 5 g
    • Sugars: 3 g
  • Fat: 9 g
    • Saturated Fat: 1 g
  • Cholesterol: 0 mg
  • Sodium: 20 mg
  • Vitamin A: 20% of the Daily Value (DV)
  • Vitamin C: 60% of the DV
  • Calcium: 4% of the DV
  • Iron: 10% of the DV

This quinoa salad is not only delicious but also packed with nutrients. Quinoa is a great source of plant-based protein and fiber, making it a perfect base for this healthy, refreshing salad. The colorful vegetables add a variety of vitamins and minerals, while the olive oil provides healthy fats. Enjoy this nutritious dish as a light lunch or a side dish with your favorite meal!


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