Quinoa, an ancient grain from South America, is rich in B vitamins and minerals. It also has antioxidants and heart-healthy monounsaturated fat.

Serves 4

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.

Nutritional Analysis (per serving)

Serving size: About 2 cups
  • Total carbohydrate: 40 g
  • Dietary fiber: 6 g
  • Sodium: 177 mg
  • Saturated fat: 3 g
  • Monounsaturated fat: 5 g
  • Total fat: 13 g
  • Cholesterol: 10 mg
  • Protein: 9 g
  • Calories: 313
  • Fats and oils: 2
  • Grains and grain products: 2
  • Vegetables: 2
  • Carbohydrates: 2
  • Fats: 2
  • Vegetables: 2
  • Fats: 2
  • Nonstarchy vegetables: 2
  • Starches: 2
Last Updated: 2015-06-19
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