Roasted Vegetable and Quinoa Salad

Vegetarian
Gluten Free
Very Healthy
Health score
66%
Roasted Vegetable and Quinoa Salad
45 min.
8
189kcal

Suggestions

Ingredients

  • 0.3 teaspoon pepper black
  • 2 cups carrots chopped
  • 4 ounces feta cheese crumbled reduced-fat
  • 1  garlic clove minced
  • 2 teaspoons olive oil 
  • 1.5 cups quinoa uncooked
  • 1  bell pepper red
  • 0.3 cup balsamic blend seasoned rice vinegar such as Nakano
  • 3 cups water 
  • 1.8 cups baby squash yellow chopped
  • 3.5 cups zucchini chopped

Equipment

  • bowl
  • frying pan
  • baking sheet
  • sauce pan
  • oven
  • whisk
  • sieve
  • aluminum foil
  • broiler
  • ziploc bags

Directions

  1. Preheat broiler.
  2. Cut bell pepper in half lengthwise; discard seeds and membranes.
  3. Place pepper halves, skin sides up, on a foil-lined baking sheet; flatten with hand. Broil 15 minutes or until blackened.
  4. Place in a zip-top plastic bag; seal.
  5. Let stand 15 minutes. Peel and cut bell pepper into strips.
  6. Reduce oven temperature to 50
  7. Bring 3 cups of water to a boil in a medium saucepan, and stir in quinoa. Cover, reduce heat, and cook for 15 minutes or until liquid is absorbed.
  8. Remove pan from heat, and set aside.
  9. Combine vinegar, oil, and black pepper in a medium bowl, stirring with a whisk.
  10. Add carrot to vinegar mixture; toss to coat.
  11. Drain carrot through a fine sieve over a bowl, reserving carrot and vinegar mixture.
  12. Place carrot on a baking sheet coated with cooking spray.
  13. Bake at 500 for 10 minutes.
  14. Add zucchini and yellow squash to reserved vinegar mixture in bowl; toss well to coat.
  15. Drain zucchini mixture through a fine sieve over a bowl, reserving zucchini and vinegar mixtures.
  16. Add zucchini mixture to carrot on baking sheet in a single layer.
  17. Bake an additional 20 minutes or until vegetables are browned.
  18. Remove from oven; cool completely.
  19. Combine quinoa, roasted vegetables, reserved vinegar mixture, cheese, and garlic in a large bowl; stir well to combine. Cover and chill.

Nutrition Facts

Calories189kcal
Protein18.52%
Fat23.46%
Carbs58.02%

Properties

Glycemic Index
29.73
Glycemic Load
1.6
Inflammation Score
-10
Nutrition Score
17.251739004384%

Flavonoids

Luteolin
0.13mg
Kaempferol
0.08mg
Myricetin
0.02mg
Quercetin
0.47mg

Nutrients percent of daily need

Calories:188.83kcal
9.44%
Fat:5.05g
7.77%
Saturated Fat:1.45g
9.07%
Carbohydrates:28.11g
9.37%
Net Carbohydrates:23.83g
8.67%
Sugar:4.55g
5.06%
Cholesterol:7.59mg
2.53%
Sodium:160.36mg
6.97%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:8.97g
17.94%
Vitamin A:5974.43IU
119.49%
Manganese:0.87mg
43.42%
Vitamin C:34.96mg
42.37%
Folate:91.78µg
22.95%
Magnesium:83.55mg
20.89%
Vitamin B6:0.39mg
19.49%
Phosphorus:191.74mg
19.17%
Fiber:4.28g
17.11%
Potassium:522.1mg
14.92%
Copper:0.26mg
13.15%
Vitamin B2:0.22mg
12.89%
Vitamin B1:0.18mg
12.07%
Iron:1.92mg
10.69%
Vitamin E:1.46mg
9.76%
Zinc:1.36mg
9.08%
Vitamin K:8.74µg
8.32%
Vitamin B3:1.31mg
6.57%
Vitamin B5:0.53mg
5.33%
Calcium:43.08mg
4.31%
Selenium:3.01µg
4.3%
Source:My Recipes