Red Quinoa Salad

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

Suggestions


Looking for a vibrant, nutritious addition to your meal repertoire? This Red Quinoa Salad is the perfect choice, effortlessly blending wholesome ingredients to create a delicious dish that's both vegetarian and gluten-free. With the nutty flavor of red quinoa as its base, this salad is not only packed with protein and fiber but also bursts with fresh flavors from herbs and vegetables.

This recipe is designed to be ready in 80 minutes, making it an ideal option for lunch or as a colorful side dish at your next gathering. The incorporation of chickpeas adds heartiness, while the fresh mint and oregano introduce a delightful aromatic touch. Crumbled feta cheese provides a creamy contrast, elevating the dish to a satisfying main course.

Not only is this salad visually appealing with its beautiful red quinoa, bright diced tomatoes, and cucumbers, but it's also a fantastic way to incorporate healthy fats thanks to the olive oil. Plus, the zesty vinaigrette, infused with lemon and red wine vinegar, brings everything together in a refreshing way.

Whether you're meal prepping for the week, impressing guests at a dinner party, or simply looking to indulge in something nutritious, this Red Quinoa Salad will surely delight your taste buds and leave you feeling great. Dive in and enjoy all the health benefits wrapped in every delicious bite!

Ingredients

  • 0.3 teaspoon pepper black freshly ground
  • 15 ounce chickpeas 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