Spinach and Feta Quinoa Salad

Vegetarian
Gluten Free
Very Healthy
Popular
Health score
97%
Spinach and Feta Quinoa Salad
45 min.
4
251kcal

Suggestions


Are you looking for a fresh and vibrant dish that not only pleases the palate but also nourishes the body? Look no further than this delightful Spinach and Feta Quinoa Salad! With a health score of 97, this vegetarian and gluten-free recipe is not only nutritious but also a crowd-pleaser. Perfect as a side dish, antipasti, or even a light snack, it’s versatile enough to fit any occasion.

Quinoa, known for its high protein content, serves as the base for this wholesome salad. Combined with a colorful medley of ingredients like fresh spinach, aromatic garlic, and zesty lemon, each bite bursts with flavor. The crumbly feta cheese adds a creamy, salty touch that elevates the dish to new heights. Herbs like dill and parsley lend a refreshing note, while the sautéed onion enhances the overall richness.

In just 45 minutes, you can whip up this nutritious salad that serves four, clocking in at only 251 calories per serving. The dish captures the essence of healthy eating without sacrificing taste, making it a popular choice for gatherings or meal prep. Whether you’re looking to impress guests or simply craving a satisfying meal, this Spinach and Feta Quinoa Salad is sure to become a staple in your kitchen!

Ingredients

  • 0.3 cup optional: dill chopped ()
  • 0.3 cup feta crumbled ()
  • cloves garlic chopped ()
  •  juice of lemon (juice and zest)
  • tablespoon olive oil 
  • small onion chopped ()
  • 0.3 cup parsley chopped ()
  • cup quinoa 
  • servings salt and pepper to taste
  • bunch pkt spinach roughly chopped ()
  • cups vegetable broth (or chicken broth or water)

Equipment

  • frying pan

Directions

  1. Heat the oil in a pan.
  2. Add the onion and saute until tender, about 5-7 minutes.
  3. Add the garlic and saute until fragrant, about a minute.
  4. Add the spinach and cook until it wilts.
  5. Add the quinoa, vegetable broth, parsley, dill and season with salt and pepper and bring to a boil.
  6. Reduce the heat, cover and simmer until the quinoa is tender, about 20 minutes.
  7. Remove from heat and hit it with a splash lemon juice and mix in the feta.

Nutrition Facts

Calories251kcal
Protein15.88%
Fat29.63%
Carbs54.49%

Properties

Glycemic Index
52
Glycemic Load
1.72
Inflammation Score
-10
Nutrition Score
30.193043221598%

Flavonoids

Eriodictyol
0.37mg
Hesperetin
1.09mg
Naringenin
0.1mg
Apigenin
8.08mg
Luteolin
0.68mg
Isorhamnetin
2.15mg
Kaempferol
5.99mg
Myricetin
0.91mg
Quercetin
8.61mg

Nutrients percent of daily need

Calories:251.11kcal
12.56%
Fat:8.53g
13.13%
Saturated Fat:2.1g
13.14%
Carbohydrates:35.31g
11.77%
Net Carbohydrates:29.93g
10.88%
Sugar:2.33g
2.59%
Cholesterol:8.34mg
2.78%
Sodium:844.93mg
36.74%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:10.29g
20.58%
Vitamin K:474.42µg
451.83%
Vitamin A:8809.79IU
176.2%
Manganese:1.72mg
86.06%
Folate:261.08µg
65.27%
Vitamin C:36.03mg
43.68%
Magnesium:158.73mg
39.68%
Phosphorus:279.55mg
27.96%
Iron:4.82mg
26.79%
Vitamin B2:0.39mg
23.22%
Vitamin B6:0.46mg
23.22%
Potassium:801.21mg
22.89%
Vitamin E:3.33mg
22.18%
Fiber:5.38g
21.53%
Copper:0.39mg
19.34%
Calcium:168.97mg
16.9%
Vitamin B1:0.25mg
16.77%
Zinc:2.16mg
14.38%
Selenium:6.18µg
8.83%
Vitamin B3:1.49mg
7.44%
Vitamin B5:0.54mg
5.41%
Vitamin B12:0.16µg
2.64%