A Fresh and Healthy Delight
Looking for a delicious and nutritious salad that’s perfect for any meal? Our Mediterranean Quinoa Salad is a fantastic choice! Packed with fresh vegetables, hearty quinoa, and tangy feta cheese, this salad is not only tasty but also full of health benefits. It’s an ideal dish for those managing Type 2 diabetes, as it features complex carbohydrates, healthy fats, and plenty of fiber.
Ingredients
- 1 cup quinoa
- 2 cups water
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1/4 cup red onion, finely chopped
- 1/4 cup Kalamata olives, sliced
- 1/4 cup feta cheese, crumbled
- 2 tbsp olive oil
- 1 tbsp lemon juice
- Salt and pepper to taste
Instructions
- Cook the Quinoa: Rinse the quinoa under cold water. In a medium saucepan, bring 2 cups of water to a boil. Add the quinoa, reduce to a simmer, and cover. Cook for 15 minutes or until the water is absorbed and the quinoa is tender. Remove from heat and let it cool.
- Prepare the Vegetables: While the quinoa is cooling, halve the cherry tomatoes, dice the cucumber, finely chop the red onion, and slice the Kalamata olives.
- Combine Ingredients: In a large bowl, combine the cooled quinoa, cherry tomatoes, cucumber, red onion, olives, and crumbled feta cheese.
- Dress the Salad: Drizzle the olive oil and lemon juice over the salad. Toss gently to combine. Season with salt and pepper to taste.
- Serve: Serve the salad chilled and enjoy!
Nutritional Information (Per Serving)
- Serving Size: 1 cup (about 4 servings per recipe)
- Calories: 220
- Total Fat: 12g
- Saturated Fat: 3g
- Monounsaturated Fat: 7g
- Polyunsaturated Fat: 1g
- Cholesterol: 10mg
- Sodium: 300mg
- Total Carbohydrates: 22g
- Dietary Fiber: 3g
- Sugars: 2g
- Protein: 6g
- Vitamin A: 10% DV
- Vitamin C: 20% DV
- Calcium: 10% DV
- Iron: 8% DV
Health Benefits
This Mediterranean Quinoa Salad is a powerhouse of nutrients:
- Quinoa: A complete protein containing all nine essential amino acids, rich in fiber, vitamins, and minerals.
- Tomatoes: Packed with antioxidants like vitamin C and lycopene.
- Cucumber: Hydrating and low in calories, providing a good amount of vitamins and minerals.
- Red Onion: Adds flavor and is a good source of antioxidants and anti-inflammatory compounds.
- Kalamata Olives: High in healthy monounsaturated fats and vitamin E.
- Feta Cheese: Provides protein and calcium, adding a tangy flavor.
- Olive Oil: Rich in monounsaturated fats and antioxidants, promoting heart health.
- Lemon Juice: High in vitamin C, aiding in digestion and boosting the immune system.
Conclusion
Our Mediterranean Quinoa Salad is not only a delicious and refreshing dish but also a nutrient-dense option for anyone looking to maintain a healthy diet. It’s perfect as a main course for lunch or a side dish for dinner. Try it out and enjoy the burst of Mediterranean flavors!
