Mediterranean Quinoa Salad Recipe
Recipe for a Healthy Dish Full of Nutritious Ingredients
May 8, 2007
This delicious, easily prepared dish is full of natural , wholesome ingredients. Quinoa is what is known as a complete protein, which means it contains all of the essential amino acids which are necessary in the diet, making it an ideal choice for vegetarians / vegans (vegans can omit the feta cheese listed in this recipe). Quinoa is also gluten free, making it suitable for those who are sensitive to wheat / gluten. It is a good source of fibre and phosphorous and is also high in magnesium and iron.
As well as the health benefits of quinoa, this salad contains lots of vitamin / phytonutrient rich vegetables for example garlic and scallions which are rich in allicin which is anti - cancer and cardio - protective, cherry tomatoes which contain the potent antioxidant lycopene,olives containing oleic acid, an omega 9 monounsaturated fatty acid, watercress which is a rich source of iron, calcium and folic acid and radish which as a member of the cruciferous vegetable family, shares the same cancer-protective actions as broccoli, cabbage and kale. As well as being an excellent source of vitamin C, radishes contain a variety of sulphur based chemicals that increase the flow of bile, therefore helping to maintain a healthy gallbladder and liver and improving digestion
So enjoy this easy to make, tasty dish and all the health benefits that come with it.
Mediterranean Quinoa Salad
1 cup quinoa, rinsed
2 cups water
2 cloves garlic, crushed
1/2 cup chopped scallions
1 cup cherry tomatoes, halved
1 cup cucumber, chopped
1/2 cup radish, chopped
2 tablespoons fresh mint, chopped
2 tablespoons coriander / cilantro, chopped
1 cup finely chopped parsley
1 small bunch watercress, chopped
1/4 cup freshly squeezed lemon juice
1/4 cup extra virgin olive oil
1/2 cup crumbled feta cheese
1/2 cup black olives, pitted
salt and pepper, freshly ground to taste
1. Bring quinoa and water to boil, cover and simmer on a low heat for 20 mins. Let quinoa cool to room temperature, then transfer to a serving bowl.
2. Mix the garlic and scallions thoroughly with the quinoa and add the remaining chopped herbs and vegetables. Stir in the lemon juice and extra virgin olive oil. Finally, mix in the feta cheese and olives and season with freshly ground salt and pepper.
3. Set aside for at least 30 mins before serving to allow the flavours to develop and blend.
Serves 4
Per serving - 384 calories, 22g fat of which 5.2% saturated, 39g carbohydrates, 11g protein, 6g fibre, 198 mg calcium, 7mg iron and 388mg sodium
