Vegetable and Rice Salad with Quinoa

This Vegetable and Rice Salad with Quinoa is a vibrant, nutrient-packed dish perfect for a light dinner. The combination of fresh vegetables, fluffy quinoa, and seasoned rice creates a refreshing and satisfying meal.

Ingredients

• Quinoa - 1/2 cup (90g)
• Brown rice - 1/2 cup (100g)
• Cucumber - 1 medium, diced
• Cherry tomatoes - 1 cup, halved
• Red bell pepper - 1/2, diced
• Red onion - 1/4, finely chopped
• Fresh parsley - 1/4 cup, chopped
• Olive oil - 2 tablespoons
• Lemon juice - 1 tablespoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Feta cheese - 1/4 cup, crumbled (optional)

Steps

1. Rinse the quinoa under cold water, then combine it with 1 cup (240ml) of water in a saucepan. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes or until all the water is absorbed.
2. In another saucepan, combine the brown rice with 1 cup (240ml) of water and a pinch of salt. Bring to a boil, then reduce heat to low, cover, and cook for about 20 minutes or until the rice is tender and the water is absorbed.
3. While the quinoa and rice are cooking, prepare the vegetables. Dice the cucumber, red bell pepper, and finely chop the red onion and parsley. Halve the cherry tomatoes.
4. In a large bowl, combine the cooked quinoa, brown rice, and all prepared vegetables. Stir to combine.
5. In a small bowl, whisk together the olive oil, lemon juice, salt, and black pepper. Pour the dressing over the salad and toss to coat evenly.
6. If desired, sprinkle crumbled feta cheese on top before serving.

Nutrition

• Calories: 350
• Protein: 12 g
• Carbs: 50 g
• Fiber: 8 g
• Sugar: 4 g
• Sodium: 250 mg
• Cholesterol: 10 mg
• Total Fat: 14 g
• Saturated Fat: 2 g
• Unsaturated Fat: 12 g
• Water: 0.3 L

Health Benefits

• High in protein and fiber from quinoa and brown rice.
• Rich in vitamins and minerals from fresh vegetables.

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