Quinoa-Vegetable Salad
Quinoa (pronouced keen-wa) is a natural whole grain containing high quality protein and iron. It is available in health food stores and some supermarkets. If you can't find it, substitute 6 ounces of couscous or bulgar wheat; follow label directions for cooking. Take this to the next pot luck supper you attend. It will be a welcome change from the usual pasta.
Number of Servings: 8
Serving Size: 1 cup
Ingredients:
quinoa or bulgar wheat - 1 cup
low-fat, low-sodium chicken broth or water - 2 cups
chopped tomatoes - 2 cups
large cucumber, peeled, seeded, and chopped - 2 cups
celery, chopped - 1 cup
chopped fresh parsley, packed - 1 cup
fresh mint, chopped - 1 cup
carrot - 1/2 cup
scallions, sliced - 1/2 cup
clove garlic, minced - 1
fresh lemon juice - 1/2 cup
olive oil,plus 1 tsp. of olive oil - 1 tbsp
salt - 1/4 tsp
1. Rinse grain in medium strainer; drain. Place in 2-qt. saucepan with chicken broth or water and bring to a boil. Reduce heat and simmer, covered, for 10-15 minutes, or until water or broth is absorbed.
2. Transfer grain to large bowl.
3. Add tomatoes, cucumber, celery, parsley, mint, carrots, scallions, and garlic.
4. Sprinkle lemon juice, olive oil, and salt over salad. Mix to combine flavors.
5. Chill 1 hour before serving.
Exchanges Per Serving
1 Starch
1 Vegetable
1/2 Fat
Nutrition Information
Amount per serving
Calories 127
Calories from Fat 27
Total Fat 3 g
Saturated Fat 0 g
Cholesterol 10 mg
Sodium 121 mg
Total Carbohydrate 21 g
Dietary Fiber 4 g
Sugars
Protein 4 g
B-man
Quinoa-Vegetable Salad
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