Quinoa and Winter Fruit Salad

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
43%
Quinoa and Winter Fruit Salad
45 min.
4
377kcal

Suggestions


Welcome to a delightful culinary experience with our Quinoa and Winter Fruit Salad! This vibrant dish is not only a feast for the eyes but also a celebration of flavors and textures that will tantalize your taste buds. Perfectly suited for vegetarians, vegans, and those seeking gluten-free options, this salad is a versatile addition to any meal, whether as a side dish, antipasti, or a refreshing snack.

Imagine the nutty aroma of quinoa, cooked to perfection, mingling with the crispness of fresh cucumber and the sweet, juicy bites of Bosc pear. The addition of kumquats brings a unique citrusy zing, while the fresh cilantro adds a burst of herbal brightness. Drizzled with a zesty lemon-olive oil dressing, this salad is a harmonious blend of flavors that will leave you feeling satisfied and nourished.

Not only is this dish delicious, but it also packs a nutritious punch, with a balanced caloric breakdown that makes it a guilt-free indulgence. Ready in just 45 minutes, it’s an ideal choice for busy weeknights or as a stunning centerpiece for your next gathering. So, gather your ingredients and get ready to impress your family and friends with this wholesome and refreshing Quinoa and Winter Fruit Salad!

Ingredients

  • large bosc pear--peeled cored cut into 1/2 -inch dice
  • tablespoons cilantro leaves coarsely chopped
  • medium cucumber--peeled seeded cut into 1/2 -inch dice
  • 0.5 teaspoon kosher salt 
  •  kumquats--halved seeded coarsely chopped
  • 2.5 tablespoons juice of lemon fresh
  • 0.3 cup olive oil pure
  • 0.5 pound quinoa rinsed
  • 1.5 cups water 
  • cup watercress stemmed coarsely chopped

Equipment

  • bowl
  • sauce pan

Directions

  1. In a medium saucepan, combine the quinoa and water and bring to a boil. Simmer over low heat, stirring often, until just tender, about 12 minutes; the grains should be separate and intact.
  2. Drain the quinoa and let cool completely.
  3. In a small bowl, combine the kumquats and cilantro with the olive oil, lemon juice and salt and let steep for 5 minutes.
  4. In a large bowl, toss together the quinoa, pear and cucumber.
  5. Add the dressing and toss well.
  6. Add the watercress and toss again.
  7. Serve at once.

Nutrition Facts

Calories377kcal
Protein9.28%
Fat40.29%
Carbs50.43%

Properties

Glycemic Index
28.94
Glycemic Load
2.69
Inflammation Score
-7
Nutrition Score
17.472608649212%

Flavonoids

Cyanidin
1.18mg
Catechin
0.16mg
Epigallocatechin
0.34mg
Epicatechin
2.16mg
Epicatechin 3-gallate
0.01mg
Epigallocatechin 3-gallate
0.1mg
Eriodictyol
0.46mg
Hesperetin
1.36mg
Naringenin
5.58mg
Apigenin
2.09mg
Luteolin
0.02mg
Isorhamnetin
0.17mg
Kaempferol
1.96mg
Myricetin
0.02mg
Quercetin
3.17mg

Nutrients percent of daily need

Calories:376.59kcal
18.83%
Fat:17.22g
26.49%
Saturated Fat:2.3g
14.36%
Carbohydrates:48.48g
16.16%
Net Carbohydrates:41.68g
15.16%
Sugar:7.44g
8.27%
Cholesterol:0mg
0%
Sodium:304.43mg
13.24%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:8.92g
17.84%
Manganese:1.25mg
62.66%
Vitamin K:36.15µg
34.42%
Magnesium:126.95mg
31.74%
Folate:119.77µg
29.94%
Phosphorus:284.32mg
28.43%
Fiber:6.8g
27.19%
Vitamin E:3.53mg
23.53%
Copper:0.45mg
22.46%
Vitamin C:15.59mg
18.89%
Vitamin B6:0.34mg
16.87%
Iron:2.99mg
16.63%
Vitamin B1:0.24mg
16.01%
Potassium:510.87mg
14.6%
Vitamin B2:0.23mg
13.43%
Zinc:1.94mg
12.94%
Vitamin A:371.34IU
7.43%
Selenium:5.02µg
7.17%
Vitamin B5:0.65mg
6.46%
Calcium:58.62mg
5.86%
Vitamin B3:1.04mg
5.21%
Source:My Recipes