This healthy salad is simple to prepare, high in vitamins, minerals and protein, and it makes an excellent side dish for an evening meal on a hot summer day.
Quinoa Salad with Feta Cheese Recipe
Ingredients:
- 1 1/2 cups uncooked quinoa
- 3 cups water
- 1 red bell pepper, cored and diced
- 1 four ounce jar of marinated artichoke hearts
- 1 cucumber, peeled and diced
- 4 ounces of feta cheese, crumbled
- 2 ripe tomatoes, diced and seeded
- 1 broccoli crown, broken into small florets
- Half of a red onion, sliced finely or diced
- Salt and pepper to taste
- Other spices such as garlic powder if desired
How to Prepare:
Quinoa is coated with saponins, which have a bitter taste and need to be removed before use. Place the quinoa in a fine sieve, rinse with cold water and drain well. Alternatively, soak the quinoa for 15 minutes in cold water, stir, and pour off the water.
- Combine the rinsed quinoa with 3 cups of water in a 2 quart pot.
- Bring to a boil, cover with a tight fitting lid, reduce heat, and simmer for approximately 15 minutes, or until all of the water is absorbed.
- Fluff with a fork and transfer into a large salad bowl.
- Allow to cool.
- Add the bell pepper, artichoke hearts, cucumber, broccoli, onion and tomatoes. Stir in the feta cheese and toss well to mix the ingredients evenly.
- Add salt, pepper or other spices as desired.
The salad can be served immediately, or chilled to be served later.
Quinoa Nutrition Facts
Quinoa (pronounced "keen-wa") belongs to the family Chenopodium, related to beets, spinach and chard. Native to the Andes region of South America, it was cultivated by the Incas. It is considered a grain, but it is actually a seed. Its leafy greens can be eaten in the same manner as other green, leafy vegetables. It resembles millet in size and color, and has a light, fluffy texture when cooked. Quinoa can also be sprouted and eaten like alfalfa sprouts.
Quinoa contains all nine of the essential amino acids, making it a complete protein, and it is particularly high in the amino acid lysine. Quinoa is also rich in manganese, and contains significant amounts of several other nutrients including copper, iron, magnesium, phosphorus and tryptophan. Quinoa does not contain gluten, making it a good choice for those who are following a gluten-free diet.
In addition to being high in protein, quinoa also contains vitamin E, several B vitamins including B1 (thiamin), B2 (riboflavin), B3 (niacin), B6, pantothenic acid and folate, making it one of the most nutritious grains.
Source:
"Quinoa." The World's Healthiest Foods whfoods.com Accessed June 7, 2010.
Terrie Schultz - Terrie Schultz holds a BS in Biochemistry and an MA in Cell and Molecular Biology. She worked for many years in the biomedical field in ...
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