Summer Quinoa-Tomato Salad

Gluten Free
Health score
18%
Summer Quinoa-Tomato Salad
30 min.
8
148kcal

Suggestions


Welcome to a delightful culinary experience with our Summer Quinoa-Tomato Salad! This vibrant dish is not only gluten-free but also a perfect addition to your summer gatherings, whether as a refreshing side dish, a light starter, or a tasty snack. With its bright colors and fresh flavors, this salad is sure to impress your guests and tantalize their taste buds.

Imagine the nutty goodness of quinoa paired with juicy, ripe tomatoes, aromatic herbs, and a zesty dressing that brings everything together. The combination of fresh basil and Italian parsley adds a fragrant touch, while the balsamic vinegar and extra-virgin olive oil create a luscious dressing that elevates the entire dish. Each bite is a celebration of summer, making it an ideal choice for picnics, barbecues, or simply enjoying a light meal on a warm day.

Not only is this salad delicious, but it’s also nutritious, clocking in at just 148 calories per serving. Packed with protein, healthy fats, and vibrant vegetables, it’s a guilt-free indulgence that will leave you feeling satisfied. Plus, it’s quick and easy to prepare, taking only 30 minutes from start to finish. So, gather your ingredients and get ready to whip up a dish that’s as beautiful as it is delicious!

Ingredients

  • cups quinoa cooked
  • large tomatoes quartered cut into cubes
  • 0.3 medium onion red chopped
  • cloves garlic finely chopped
  • tablespoons basil fresh chopped
  • tablespoons parsley fresh italian chopped (flat-leaf)
  • 0.3 cup olive oil extra virgin extra-virgin
  • tablespoons balsamic vinegar 
  • serving pepper black freshly ground
  • Dash sugar 
  • serving parmesan cheese grated

Equipment

  • bowl

Directions

  1. Cool cooked quinoa. Meanwhile, in medium bowl, toss tomatoes, onion, garlic, basil, parsley, oil and vinegar. Season with salt, pepper and sugar.
  2. Spread cooled cooked quinoa in large serving bowl or on small platter; spoon tomato salad over top. Cover; refrigerate until serving time.
  3. Before serving, sprinkle with cheese.

Nutrition Facts

Calories148kcal
Protein9.96%
Fat52.87%
Carbs37.17%

Properties

Glycemic Index
50.26
Glycemic Load
5.76
Inflammation Score
-6
Nutrition Score
7.5482608909192%

Flavonoids

Naringenin
0.31mg
Apigenin
3.24mg
Luteolin
0.03mg
Isorhamnetin
0.17mg
Kaempferol
0.09mg
Myricetin
0.29mg
Quercetin
0.98mg

Nutrients percent of daily need

Calories:148.15kcal
7.41%
Fat:8.8g
13.54%
Saturated Fat:1.64g
10.23%
Carbohydrates:13.92g
4.64%
Net Carbohydrates:11.94g
4.34%
Sugar:2.79g
3.1%
Cholesterol:3.26mg
1.09%
Sodium:73.79mg
3.21%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:3.73g
7.46%
Vitamin K:35.48µg
33.79%
Manganese:0.38mg
19.22%
Vitamin A:579.89IU
11.6%
Phosphorus:109.59mg
10.96%
Vitamin C:8.85mg
10.73%
Vitamin E:1.55mg
10.31%
Magnesium:38.42mg
9.61%
Fiber:1.98g
7.92%
Folate:29.94µg
7.49%
Copper:0.13mg
6.38%
Potassium:219.79mg
6.28%
Iron:1.05mg
5.82%
Vitamin B6:0.11mg
5.61%
Calcium:52.85mg
5.29%
Zinc:0.79mg
5.24%
Vitamin B1:0.07mg
4.8%
Vitamin B2:0.08mg
4.49%
Selenium:2.74µg
3.91%
Vitamin B3:0.5mg
2.5%