4
Dietitian’s tip:
Quinoa is an ancient grain from South America. It’s a complete plant-based protein with antioxidants and heart-healthy monounsaturated fat.
Number of servings
Serves 4
- Diabetes meal plan
- Weight management
- Meatless
- Healthy-carb
- High-fiber
Ingredients
- 1 cup quinoa
- 2 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. Whisk in oil little by little to make the dressing.
After the quinoa has cooled, put it in a large bowl. 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
- Calories 274
- Total fat 11 g
- Saturated fat 2 g
- Trans fat 0 g
- Monounsaturated fat 5.5 g
- Cholesterol 5 mg
- Sodium 184 mg
- Total carbohydrate 35 g
- Dietary fiber 4.5 g
- Added sugars 0 g
- Protein 10 g
- Total sugars 4 g
- Polyunsaturated fat 2 g
- Potassium 584 mg
- Calcium 84 mg
- Magnesium 107 mg
- Iron 3 mg
- Vitamin D 0 mg
