Quinoa Salad Cups

Quinoa Salad Cups are a fresh and nutritious snack, perfect for a light meal or appetizer. Each cup is filled with a vibrant mix of quinoa, vegetables, and a zesty dressing, all served in crisp lettuce leaves.

Ingredients

• Quinoa - 100 grams
• Water - 250 ml
• Cucumber - 1 medium, diced
• Cherry tomatoes - 100 grams, halved
• Red bell pepper - 1 medium, diced
• Red onion - 1 small, finely chopped
• Fresh parsley - 30 grams, chopped
• Lemon juice - 30 ml
• Olive oil - 15 ml
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Lettuce leaves (e.g., Romaine) - 4 large leaves

Steps

1. Rinse the quinoa under cold water to remove its bitterness.
2. In a pot, combine the rinsed quinoa and water, bring to a boil, then reduce heat to low, cover, and simmer for about 15 minutes or until the water is absorbed.
3. Remove the pot from heat and let it sit, covered, for an additional 5 minutes.
4. Fluff the quinoa with a fork and allow it to cool to room temperature.
5. In a mixing bowl, combine the cooled quinoa, diced cucumber, cherry tomatoes, red bell pepper, red onion, and chopped parsley.
6. In a small bowl, whisk together the lemon juice, olive oil, salt, and black pepper to create the dressing.
7. Pour the dressing over the quinoa mixture and toss until well combined.
8. To serve, spoon the quinoa salad into the lettuce leaves, creating cups.

Nutrition

• Calories: 250
• Protein: 7 g
• Carbs: 35 g
• Fiber: 5 g
• Sugar: 3 g
• Sodium: 150 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.25 L

Health Benefits

• High in protein and fiber, promoting satiety and digestive health.
• Rich in vitamins and minerals from fresh vegetables, enhancing overall nutrition.

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