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Quinoa Fruit Salad

4 Reviews
75% would make this recipe again

Brining : 1 h Preparation : 10 min Cooking : 15 min
200 calories/serving
  • Can be done in advance
  • Very easy
  • Gluten Free
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Vegetarian
  • Kid-friendly
  • Artery-healthy
  • Heart-healthy

Ingredients

1/4 cup quinoa 45 g
1/2 cup water 125 mL
2 oranges 360 g
2 tbsp lemon juice, freshly squeezed 3/4 lemon
1/2 tbsp canola oil 8 mL
1/2 tbsp balsamic vinegar 8 mL
1 kiwis 90 g
1/2 cup blackberries 60 g
2 tbsp fresh mint, chopped 6 g
salt [optional]
ground pepper to taste [optional]

Method

  1. Place the quinoa in a fine strainer and hold it under cold running water until the water runs clear, then drain well. Put the drained quinoa in a pot with the water and salt to taste. Bring to a boil, then reduce to a simmer. Cover and cook until the grains are translucent and the germ has spiralled out from each grain, about 15 minutes. Let it cool down 10 minutes.
  2. Squeeze half of the oranges. Pour the juice in a small bowl, add the lemon juice, oil and balsamic vinegar. Mix well and pour over the cooked quinoa. Mix everything gently, cover and chill for about 1 hour.
  3. Peel the remaining oranges and separate into segments. Peel the kiwi and cut into segments. Wash the blackberries.
  4. Add the fruits and chopped mint to the quinoa just before serving. Gently toss, add salt and pepper, garnish with mint leaves and serve.

Nutrition Facts Table

per 1 Serving (290g)

Amount

% Daily Value

Calories

200

Fat

5 g

8 %

Saturated 0.4 g
+ Trans 0.1 g

2 %

Cholesterol

0 mg

Sodium

10 mg

0 %

Carbohydrate

38 g

13 %

Fibre

6 g

25 %

Sugars

18 g

Protein

4 g

Vitamin A

6 %

Vitamin C

198 %

Calcium

8 %

Iron

16 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 2 servings
Grain Products : 1 serving
Milk and Alternatives : 0 serving
Meat and Alternatives : 0 serving

Claims

This recipe is :
Free  :
Added Sugar, Cholesterol, Trans Fat
Low  :
Saturated Fat, Sodium
Source of  :
Calcium, Niacin, Pantothenic Acid, Phosphorus, Vitamin A, Vitamin B1, Vitamin B2, Vitamin B6, Zinc
Good source of  :
Copper, Iron, Vitamin E
Excellent source of  :
Fibre, Folacin, Magnesium, Manganese, Potassium, Vitamin C, Vitamin K
Diet-related health claims  :
Artery-healthy, Heart-healthy

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches ½
Fruits 1 ½
Fats ½

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Members' Reviews

4 Reviews (4 with rating only ) 75% would make this recipe again