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Quinoa Greek Salad

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Preparation : 10 min Cooking : 15 min Standing : 10 min
330 calories/serving
  • Can be done in advance
  • Very easy
  • Gluten Free
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher

Ingredients

1 1/3 cup chicken broth 330 mL
2/3 cup quinoa 120 g
4 mini-tomatoes (cherry, miniature or grape) 1/4 cup
1/2 carrots, grated 50 g
1/2 yellow or red sweet peppers, diced 100 g
1/4 cucumbers, medium size, cut into thin rounds 65 g
1/4 red onions, thinly sliced 40 g
1 tbsp Italian parsley, fresh, chopped 5 g
1 1/2 tbsp fresh basil, chopped 5 g
1 tbsp lemon juice, freshly squeezed 1/2 lemon
2 tbsp extra virgin olive oil 30 mL
2 cups baby spinach 35 g
salt [optional]
ground pepper to taste [optional]

Method

  1. Cook the quinoa in the broth then let it cool down 10 minutes.
  2. Meanwhile, prepare the vegetables: Seed, core and dice the pepper; thinly slice the onion; grate the carrot; cut the cucumber into thin rounds; chop the herbs. Place the vegetables in a large bowl, then add the quinoa.
  3. Put the oil, lemon juice, salt, and pepper in a small bowl. Whisk, using a fork, until it is emulsified. Pour over the salad.
  4. Gently toss to combine. Add the baby spinach, then serve.

Nutrition Facts Table

per 1 Serving (340g)

Amount

% Daily Value

Calories

330

Fat

17 g

26 %

Saturated 2.2 g
+ Trans 0 g

11 %

Cholesterol

0 mg

Sodium

40 mg

2 %

Carbohydrate

41 g

14 %

Fibre

5 g

21 %

Sugars

5 g

Protein

8 g

Vitamin A

74 %

Vitamin C

154 %

Calcium

6 %

Iron

37 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 2 servings
Grain Products : 2 ½ servings
Milk and Alternatives : 0 serving
Meat and Alternatives : 0 serving

Claims

This recipe is :
Low  :
Sodium
Source of  :
Calcium, Pantothenic Acid, Vitamin B1
Good source of  :
Copper, Fibre, Niacin, Phosphorus, Vitamin B2, Vitamin B6, Zinc
Excellent source of  :
Folacin, Iron, Magnesium, Manganese, Potassium, Vitamin A, Vitamin C, Vitamin E, Vitamin K
Free  :
Added Sugar

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 2
Fruits 0
Vegetables 1 ½
Fats 3

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This recipe is in the following categories

Rice/Grain | Lunch box | High Iron | Kosher | Halal | High Fibre | Low Sodium