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Recipe: Mediterranean Quinoa Salad

Quinoa Salad

Native to the Andes Mountains, quinoa is low in sodium, high in fiber, gluten-free and a complete protein, according to the UGA Extension publication “Mother Grain: Quinoa.” It was the food of the Incans and their descendants.

A nutritious whole grain, quinoa is mixed with a colorful variety of vegetables for a tasty side salad.

1 cup Quinoa, dry
2 cups low-sodium chicken broth
2 tablespoons lemon juice
2 tablespoons red wine vinegar
1 teaspoon Fresh garlic, minced
1 1/2 tablespoons extra virgin olive oil
1/2 teaspoon salt
1/8 teaspoon ground white pepper
1/4 cup Fresh red bell peppers, seeded, diced
2 tablespoons Fresh green onions, diced
2 tablespoons Fresh red onions, peeled, diced
1/2 cup Fresh cherry tomatoes, halved
1/8 cup Black olives, sliced
2 tablespoons Feta cheese, crumbled
1 tablespoon Fresh parsley, chopped

1. Rinse quinoa in a fine mesh strainer until water runs clear, not cloudy. Combine quinoa and chicken broth in a small pot. Cover and bring to a boil.

Turn heat down to low and simmer until broth is completely absorbed, about 10-15 minutes. When done, quinoa will be soft and a white ring will pop out of the kernel. The white ring will appear only when it is fully cooked. Fluff with a fork. A rice cooker may be used with the same quantity of quinoa and water. Cover and refrigerate.
2. In a small mixing bowl, combine lemon juice, vinegar, garlic, olive oil, salt, and ground pepper to make dressing.
3. Combine red peppers, green onions, red onions, tomatoes, and olives in a large mixing bowl. Mix well.
4. Add dressing to vegetable mixture. Mix in cooled quinoa. Fold in feta cheese and parsley. Cover and refrigerate for about 2 hours. Serve chilled.


Nutrition Information: for 3/4 cup: 166 Calories, 6 g Total Fat (1g Sat Fat), 3 mg Cholesterol, 287 mg Sodium, Total Carbohydrate 23 g, Dietary Fiber 3 g, Total Sugars 3 g, Protein 7 g