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
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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.
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Transfer grain to large bowl.
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Add tomatoes, cucumber, celery, parsley, mint, carrots, scallions, and garlic.
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Sprinkle lemon juice, olive oil, and salt over salad. Mix to combine flavors.
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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
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