Ensalada de Quinoa

Ensalada de Quinoa is a vibrant and nutritious Spanish salad featuring fluffy quinoa, crisp vegetables, and a zesty dressing. This dish is perfect for a light lunch, packed with flavors and health benefits.

Ingredients

• Quinoa - 100 grams
• Water - 250 ml
• Cherry tomatoes - 150 grams, halved
• Cucumber - 100 grams, diced
• Red bell pepper - 100 grams, diced
• Red onion - 50 grams, finely chopped
• Fresh parsley - 20 grams, chopped
• Olive oil - 2 tablespoons
• Lemon juice - 1 tablespoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Feta cheese - 50 grams, crumbled (optional)

Steps

1. Rinse the quinoa under cold water in a fine mesh strainer to remove any bitter coating.
2. In a saucepan, bring 250 ml of water to a boil. Add the rinsed quinoa and a pinch of salt.
3. Reduce heat to low, cover, and simmer for 15 minutes or until the quinoa is fluffy and water is absorbed.
4. Remove quinoa from heat and let it sit covered for 5 minutes, then fluff with a fork.
5. In a large mixing bowl, combine the halved cherry tomatoes, diced cucumber, diced red bell pepper, finely chopped red onion, and chopped parsley.
6. In a small bowl, whisk together the olive oil, lemon juice, salt, and black pepper.
7. Add the cooked quinoa to the vegetable mixture, and pour the dressing over the top. Toss gently to combine.
8. If using, sprinkle crumbled feta cheese on top before serving.

Nutrition

• Calories: 350
• Protein: 12 g
• Carbs: 45 g
• Fiber: 6 g
• Sugar: 4 g
• Sodium: 300 mg
• Cholesterol: 15 mg
• Total Fat: 14 g
• Saturated Fat: 3 g
• Unsaturated Fat: 10 g
• Water: 0.25 L

Health Benefits

• Rich in protein and fiber, promoting satiety and digestive health.
• Packed with vitamins and antioxidants from fresh vegetables.

Tags