Quinoa, Couscous, and Farro Salad with Summer Vegetables

Vegetarian
Health score
32%
Quinoa, Couscous, and Farro Salad with Summer Vegetables
170 min.
8
343kcal

Suggestions

Ingredients

  •  cucumber seeded chopped
  • cup farro 
  • ounce feta cheese crumbled
  •  juice of lemon juiced
  • 0.5 teaspoon kosher salt 
  • 0.5 cup olive oil extra-virgin
  •  orange bell pepper seeded chopped
  • cup pearl couscous (Israeli)
  • cup quinoa red
  • 0.5  onion red chopped
  • 6.5 cups water divided
  •  baby squash yellow seeded chopped

Equipment

  • bowl
  • sauce pan
  • whisk

Directions

  1. Bring 2 cups water and quinoa to a boil in a saucepan. Reduce heat to medium-low, cover, and simmer until quinoa is tender and water has been absorbed, 15 to 20 minutes.
  2. Bring 1 1/2 cup water and couscous to a boil in a separate saucepan. Reduce heat to medium-low, cover, and simmer until couscous is tender yet firm to the bite, about 10 minutes.
  3. Bring 3 cups water and farro to a boil in a separate saucepan. Reduce heat to medium-low, cover, and simmer until farro is tender and water has been absorbed, about 25 minutes.
  4. Combine quinoa, couscous, farro, cucumber, red onion, orange bell pepper, and yellow squash together in a bowl.
  5. Whisk olive oil, lemon juice, and salt together in a bowl.
  6. Pour dressing over grain-vegetable mixture; toss to coat.
  7. Sprinkle feta cheese over salad. Refrigerate until chilled, at least 2 hours.

Nutrition Facts

Calories343kcal
Protein13.86%
Fat23.82%
Carbs62.32%

Properties

Glycemic Index
24.75
Glycemic Load
10.87
Inflammation Score
-7
Nutrition Score
16.858260727447%

Flavonoids

Eriodictyol
0.18mg
Hesperetin
0.54mg
Naringenin
0.05mg
Apigenin
0.01mg
Luteolin
0.11mg
Isorhamnetin
0.34mg
Kaempferol
0.05mg
Quercetin
1.44mg

Nutrients percent of daily need

Calories:342.65kcal
17.13%
Fat:9.15g
14.08%
Saturated Fat:3.47g
21.66%
Carbohydrates:53.87g
17.96%
Net Carbohydrates:46.44g
16.89%
Sugar:2.27g
2.52%
Cholesterol:18.92mg
6.31%
Sodium:404.99mg
17.61%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:11.98g
23.96%
Manganese:1.03mg
51.59%
Vitamin C:26.36mg
31.96%
Fiber:7.43g
29.71%
Phosphorus:283.7mg
28.37%
Magnesium:88.35mg
22.09%
Selenium:14.56µg
20.8%
Vitamin B2:0.35mg
20.67%
Vitamin B6:0.41mg
20.4%
Folate:77.18µg
19.3%
Copper:0.37mg
18.29%
Vitamin B1:0.23mg
15.15%
Zinc:2.19mg
14.57%
Calcium:144.85mg
14.48%
Vitamin B3:2.72mg
13.6%
Vitamin A:640.3IU
12.81%
Iron:2.23mg
12.4%
Potassium:398.84mg
11.4%
Vitamin B5:0.89mg
8.94%
Vitamin E:1.23mg
8.22%
Vitamin K:6.75µg
6.43%
Vitamin B12:0.36µg
5.99%
Source:Allrecipes