Hands-On Recipe: Rainbow Quinoa Salad

Rainbow Quinoa Salad 

This fresh and flavorful creation uses the whole grain quinoa

So bright & colorful you need sunglasses!

(pronounced keen-wah), which is the only grain that naturally contains protein. The combination of vitamin C and iron in this recipe is really important, because your body uses the vitamin C to help absorb the iron. Feta cheese is really tasty, but if you prefer, substitute goat cheese. Get the kids involved in chopping, measuring, and mixing because this recipe is a fun family activity to pack for lunch, too!

Ingredients:

2 cups quinoa
3 cups water
1½ tablespoons extra-virgin olive oil
1 tablespoon minced shallot
Juice of ½ a lemon
1 teaspoon sherry vinegar
1 teaspoon chopped fresh dill
¼ teaspoon sea salt
1 cup cherry tomatoes, quartered
½ yellow bell pepper, cut into 1/4-inch dice (1/2 cup)
1 small unpeeled Kirby cucumber, cut into 1/4-inch dice (1/2 cup)
¼ cup crumbled feta cheese (1 ounce)

Directions:

  1. Rinse quinoa with cold running water and drain.
  2. In large saucepan, heat water to boiling over high heat. Stir in quinoa. Reduce heat to low; cover and simmer about 15 minutes or until liquid is absorbed. Uncover and fluff quinoa with fork. Set aside to cool to room temperature.
  3. In large bowl, whisk together oil, shallot, lemon juice, vinegar, dill, and salt. Add tomatoes, pepper, cucumber, and feta and toss to mix. Gently stir in quinoa.

Makes 7 servings (1 cup per serving).

Nutrition Facts per serving: 240 calories; 7g fat (1g sat fat, 3g mono, 3g poly, 0g trans fats); 5mg cholesterol; 36g carbohydrate (3g fiber, 1g sugar); 8g protein; 95mg sodium; 4% Daily Value (DV) vitamin A; 40% DV vitamin C; 6% DV calcium; 25% DV iron.

* Recipe courtesy of Appetite for Life, HarperOne.

– Stacey Antine, MS, RDN, author, Appetite for Life, founder, HealthBarn USA, director, HealthBarn Foundation, and recognized as top 10 dietitians nationally by Today’s Dietitian magazine for her work with HealthBarn USA.

 

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2017-05-05T17:53:44+00:00 May 14th, 2015|Current Happenings|