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Recipe: Quinoa salad

Medically reviewed on June 19, 2018

Serves 4

Dietitian Tip

Quinoa, an ancient grain from South America, is rich in B vitamins and minerals. It also has antioxidants and heart-healthy monounsaturated fat.

Ingredients

  • 1 cup quinoa
  • 1 1/4 cups water
  • 1 lemon, juiced (about 2 tablespoons)
  • 1 garlic clove, minced
  • 1/4 teaspoon ground black pepper
  • 2 tablespoons olive or canola oil
  • 1 large cucumber, seeded and cut into 1/2-inch pieces
  • 1 pint cherry tomatoes, halved
  • 1/3 cup chopped parsley
  • 1/4 cup chopped red onion
  • 1/2 cup reduced-fat feta cheese

Directions

In a medium saucepan over high heat, bring quinoa and water to a boil. Reduce heat to medium-low and cover. Simmer for about 10 minutes or until the quinoa is tender.

Remove quinoa from heat and let stand, covered, for 5 minutes. Then fluff quinoa with a fork and spread it out onto a large rimmed baking sheet to cool.

In a small bowl, whisk lemon juice, garlic and pepper. Gradually whisk in oil.

After the quinoa has cooled, transfer it to a large bowl and add the dressing, cucumber, tomatoes, parsley and onion. Top with feta cheese and toss gently to mix.

Nutritional Analysis (per serving)

Serving SizeAbout 2 cups
Calories313
Carbohydrate40 g
Cholesterol10 mg
Fiber6 g
Protein9 g
Sodium177 mg
Monounsaturated Fat5 g
Saturated Fat3 g
Total Fat13 g

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