Do that wholesome Mediterranean quinoa salad wealthy in protein, fibre, and vibrant greens. This scrumptious recipe makes a nutritious meal.
This scrumptious and satisfying Greek Quinoa Salad is filled with cooked quinoa, tomatoes, cucumbers, olives, chickpeas, and feta cheese. Drizzle the salad with lemon mustard dressing. Quinoa is an efficient supply of plant protein and fibre. It’s grown primarily for its edible seeds. Earlier than we share this particular Mediterranean quinoa salad recipe, let’s take a look at the well being advantages of quinoa salad.
“Mediterranean quinoa salad is a wholesome meal excessive in protein, wealthy in fibre, and gluten-free. It accommodates all 9 important amino acids, which helps you’re feeling full and retains your blood sugar secure. This salad is stuffed with nutritional vitamins, minerals, and antioxidants, offering essential iron and potassium,” scientific nutritionist Susmita N tells Well being Photographs.
Mediterranean quinoa salad recipe by Chef Sumit, Worldwide Institute of Culinary Arts (IICA), New Delhi
- Cooking time: 20mins
- Preparation time: 5 minutes
- Serving: Chilly
Substances:
- Boiled quinoa: 20 gms
- Cherry tomato: 20 gms
- Diced cucumber: 20 gms
- Inexperienced olives: Slice 3
- Boiled chickpeas: 20 gms
- Feta cheese: 20 gms
- Pink and yellow bell peppers: Cube 20 gms
Dressing:
- Olive oil: 30 ml
- Dijon mustard: ½ Tsp
- Oregano: ¼ Tsp
- Honey 2 tsp
- Lemon juice 10 ml
- Salt to style
- Black pepper to style
Technique:
- To make the dressing, whisk collectively olive oil, mustard, lemon juice, oregano, honey and seasoning in a small bowl.
- In a big bowl, mix quinoa, boiled chickpeas, tomatoes, cucumber, black olives, and feta cheese.
- Pour the dressing over the salad and stir till nicely combined. Season with salt and pepper.
- Prime with feta cheese and serve chilly.
Mediterranean quinoa salad nutrient breakdown (per serving)
Energy: Roughly 250-300 energy
Macronutrients
- Protein: 8-10 grams
- Carbohydrates: 40-45 grams
- Sugars: 4-5 grams
- Fibre: 5-7 grams
- Fats: 8-12 grams
- Saturated Fats: 1-2 grams
Nutritional vitamins and minerals
- Iron: 15% of the Each day Worth (DV)
- Magnesium: 20% of the DV
- Vitamin C: 10-15% of the DV
- Folate: 10% of the DV
Foremost substances breakdown
- Quinoa: Wealthy in protein and fibre, it additionally offers important amino acids.
- Greens (e.g., cucumbers, tomatoes, bell peppers): Excessive in nutritional vitamins, minerals, and antioxidants whereas being low in energy.
- Olive oil: A wholesome supply of fats, wealthy in monounsaturated fat.
- Feta cheese: Provides flavour and protein, although it’s increased in sodium.
- Lemon juice: Offers vitamin C and provides a contemporary flavour.
Chef’s suggestions:
- Minimize greens into even sizes to present the salad good eye enchantment.
- At all times serve your salad chilly.
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