Quinoa and Spinach Salad

This Quinoa and Spinach Salad is a vibrant and nutritious dish packed with flavor and texture. It's perfect for a healthy lunch, combining the nutty taste of quinoa with fresh spinach and a zesty lemon dressing.

Ingredients

• Quinoa - 1 cup (170g)
• Fresh spinach - 2 cups (60g)
• Cherry tomatoes - 1 cup (150g), halved
• Cucumber - 1 medium (200g), diced
• Red onion - 1/4 medium (30g), finely chopped
• Feta cheese - 1/4 cup (40g), crumbled
• Olive oil - 2 tablespoons (30ml)
• Lemon juice - 2 tablespoons (30ml)
• Garlic - 1 clove, minced
• Salt - 1/2 teaspoon (3g)
• Black pepper - 1/4 teaspoon (1g)
• Pumpkin seeds - 2 tablespoons (20g)

Steps

1. Rinse the quinoa under cold water, then combine it with 2 cups of water in a saucepan. Bring to a boil, then reduce heat to low, cover, and simmer for about 15 minutes until the quinoa is fluffy and the water is absorbed.
2. While the quinoa is cooking, prepare the vegetables: wash and chop the spinach, halve the cherry tomatoes, dice the cucumber, and finely chop the red onion.
3. In a small bowl, whisk together the olive oil, lemon juice, minced garlic, salt, and black pepper to create the dressing.
4. Once the quinoa is cooked, let it cool for a few minutes, then fluff it with a fork and transfer to a large mixing bowl.
5. Add the spinach, cherry tomatoes, cucumber, red onion, and feta cheese to the quinoa. Pour the dressing over the salad and toss gently to combine.
6. Sprinkle the pumpkin seeds on top for added crunch and serve immediately or refrigerate for up to 30 minutes to let the flavors meld.

Nutrition

• Calories: 320
• Protein: 12 g
• Carbs: 38 g
• Fiber: 6 g
• Sugar: 3 g
• Sodium: 500 mg
• Cholesterol: 15 mg
• Total Fat: 16 g
• Saturated Fat: 4 g
• Unsaturated Fat: 10 g
• Water: 0.5 L

Health Benefits

• Rich in plant-based protein from quinoa, supporting muscle repair and growth.
• High in antioxidants and vitamins from spinach and tomatoes, promoting overall health and reducing inflammation.

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