Red Quinoa Salad

Vegetarian
Gluten Free
Health score
51%
Red Quinoa Salad
80 min.
4
488kcal

Suggestions


Welcome to a refreshing and nutritious addition to your culinary repertoire: the Red Quinoa Salad! This vibrant dish beautifully combines the earthy flavors of red quinoa with the zest of fresh vegetables and the comforting creaminess of feta cheese. What sets this salad apart is not just its enticing taste but also its impressive health credentials. With a health score of 51, it’s vegetarian, gluten-free, and packed with wholesome ingredients that nourish the body.

Perfect for a side dish or a light lunch, this salad is versatile enough to serve as a main course as well. The hearty chickpeas offer a wonderful source of plant-based protein, while the bright tomatoes and crisp cucumbers add a refreshing crunch. Fresh herbs like mint and oregano bring an aromatic layer that elevates the dish and tantalizes the taste buds.

Whether you’re hosting a summer gathering or simply looking to create a delicious and nutritious meal at home, this Red Quinoa Salad is ready in just 80 minutes, making it an excellent choice for any occasion. As an added bonus, you can involve the little ones in the kitchen—let them chop the veggies and crumble the feta for a fun and engaging cooking experience!

So grab your ingredients and get ready to whip up this delightful salad that’s as satisfying as it is healthy. Your taste buds will thank you!

Ingredients

  • 0.3 teaspoon pepper black freshly ground
  • 15 ounce garbanzo beans rinsed drained canned (garbanzo beans)
  • 0.5 cup cucumber diced seeded ()
  • 0.5 cup feta cheese crumbled
  • tablespoons mint leaves fresh chopped
  • 0.3 teaspoon kosher salt 
  •  lemon wedges 
  • 0.3 cup olive oil 
  • tablespoon oregano fresh chopped
  • cup quinoa red uncooked
  • tablespoons red wine vinegar 
  • 1.5 teaspoons shallots finely minced
  • cups tomatoes diced seeded ()

Equipment

  • bowl
  • knife
  • whisk

Directions

  1. Cook quinoa according to package directions, omitting salt and fat.
  2. Drain and place in a large bowl.
  3. Let cool 1 hour.
  4. While quinoa cools, combine oil and next 4 ingredients (through pepper) in a small bowl, stirring with a whisk.
  5. Let stand 20 minutes.
  6. Add dressing, tomato, and next 4 ingredients (through chickpeas) to quinoa; toss well.
  7. Add cheese, and toss gently.
  8. Serve with lemon wedges.
  9. Kids Can Help: With a child-safe knife, kids can chop the tomatoes and cucumber, and then crumble the feta.

Nutrition Facts

Calories488kcal
Protein12.12%
Fat48.68%
Carbs39.2%

Properties

Glycemic Index
53.21
Glycemic Load
5.25
Inflammation Score
-9
Nutrition Score
24.703043232793%

Flavonoids

Eriodictyol
5mg
Hesperetin
5.4mg
Naringenin
0.61mg
Apigenin
0.22mg
Luteolin
0.84mg
Kaempferol
0.07mg
Myricetin
0.19mg
Quercetin
0.64mg

Nutrients percent of daily need

Calories:487.6kcal
24.38%
Fat:27.01g
41.55%
Saturated Fat:5.56g
34.72%
Carbohydrates:48.92g
16.31%
Net Carbohydrates:38.86g
14.13%
Sugar:2.75g
3.06%
Cholesterol:16.69mg
5.56%
Sodium:663.73mg
28.86%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:15.13g
30.27%
Manganese:1.97mg
98.49%
Vitamin B6:0.89mg
44.63%
Fiber:10.05g
40.22%
Phosphorus:372.55mg
37.25%
Magnesium:134.67mg
33.67%
Folate:133.77µg
33.44%
Vitamin E:4.33mg
28.85%
Vitamin C:21.7mg
26.31%
Copper:0.51mg
25.26%
Iron:4.52mg
25.14%
Vitamin K:26.24µg
24.99%
Vitamin B2:0.35mg
20.48%
Calcium:194.71mg
19.47%
Potassium:672.39mg
19.21%
Zinc:2.84mg
18.93%
Vitamin A:918.81IU
18.38%
Vitamin B1:0.26mg
17.45%
Selenium:8.71µg
12.45%
Vitamin B5:1mg
9.96%
Vitamin B3:1.56mg
7.81%
Vitamin B12:0.32µg
5.28%
Source:My Recipes