Greek Quinoa

Vegetarian
Gluten Free
Health score
32%
Greek Quinoa
60 min.
4
350kcal

Suggestions


Discover the vibrant flavors of the Mediterranean with our delightful Greek Quinoa salad! This refreshing dish is not only vegetarian and gluten-free, but it also packs a nutritious punch, making it the perfect side dish for any meal. With a preparation time of just 60 minutes, you can easily whip up this colorful salad that serves four, ideal for family gatherings or a cozy dinner with friends.

Imagine fluffy quinoa, cooked to perfection, mingling with crisp cucumber, sweet red bell pepper, and zesty red onion. The addition of crumbled feta cheese and kalamata olives brings a rich, savory depth that will tantalize your taste buds. Drizzled with a homemade dressing of lemon juice, extra-virgin olive oil, and a hint of garlic, this salad is a symphony of flavors that will transport you straight to the sun-soaked shores of Greece.

Not only is this Greek Quinoa salad a feast for the senses, but it also boasts a balanced caloric profile, with 350 calories per serving. The combination of protein, healthy fats, and carbohydrates makes it a satisfying choice for any occasion. Whether you're looking for a light lunch, a side dish for a barbecue, or a refreshing addition to your meal prep, this recipe is sure to impress. Dive into the Mediterranean lifestyle and enjoy the wholesome goodness of this Greek-inspired dish!

Ingredients

  • cup quinoa rinsed uncooked drained well
  • cups water 
  •  cucumber peeled very thinly sliced
  • 0.5  bell pepper red thinly sliced
  • 0.5 cup onion red thinly sliced
  • oz feta cheese crumbled
  • 0.3 cup kalamata olives pitted chopped
  •  juice of lemon 
  • 0.3 cup olive oil extra virgin extra-virgin
  • cloves garlic finely chopped
  • serving salt and pepper to taste

Equipment

  • bowl
  • sauce pan
  • whisk

Directions

  1. In 2-quart saucepan, heat quinoa and water to boiling; reduce heat. Cover; simmer 15 to 20 minutes or until all water is absorbed.
  2. In large bowl, toss cooked quinoa, cucumber, bell pepper, onion, cheese and olives.
  3. In small bowl, mix dressing ingredients with whisk.
  4. Pour over salad and toss well. Cover; refrigerate at least 30 minutes before serving.

Nutrition Facts

Calories350kcal
Protein10.15%
Fat52.16%
Carbs37.69%

Properties

Glycemic Index
32.75
Glycemic Load
1.05
Inflammation Score
-8
Nutrition Score
16.300434884818%

Flavonoids

Eriodictyol
0.37mg
Hesperetin
1.09mg
Naringenin
0.1mg
Apigenin
0.01mg
Luteolin
0.16mg
Isorhamnetin
1mg
Kaempferol
0.14mg
Myricetin
0.03mg
Quercetin
4.15mg

Nutrients percent of daily need

Calories:350.29kcal
17.51%
Fat:20.63g
31.74%
Saturated Fat:4.25g
26.57%
Carbohydrates:33.54g
11.18%
Net Carbohydrates:29.06g
10.57%
Sugar:2.76g
3.06%
Cholesterol:12.62mg
4.21%
Sodium:353.2mg
15.36%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:9.03g
18.06%
Manganese:0.99mg
49.57%
Vitamin C:26.29mg
31.87%
Phosphorus:270.64mg
27.06%
Folate:105.68µg
26.42%
Magnesium:102.14mg
25.54%
Vitamin E:3.6mg
24.01%
Vitamin B6:0.4mg
19.86%
Fiber:4.48g
17.94%
Copper:0.35mg
17.68%
Vitamin B2:0.29mg
17.35%
Vitamin B1:0.22mg
14.79%
Vitamin K:14.73µg
14.03%
Iron:2.45mg
13.63%
Zinc:1.96mg
13.07%
Vitamin A:619.65IU
12.39%
Potassium:428.08mg
12.23%
Calcium:117.26mg
11.73%
Selenium:6.23µg
8.89%
Vitamin B5:0.74mg
7.38%
Vitamin B3:1.02mg
5.1%
Vitamin B12:0.24µg
3.99%