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Healthy Recipe

Health & Wellness News

Summer 2019

Healthy Recipe: Mediterranean Quinoa Salad

This edition’s recipe hails from a middle school in Bellingham, Massachusetts, where students at an afterschool cooking class were inspired by a discussion on the value of healthy eating and nutrition. They came up with this colorful, zesty, and satisfying side dish that can hold up at any summer BBQ or picnic!

Ingredients

  • 1 cup quinoa, dry
  • 2 cups low-sodium chicken broth
  • 2 tablespoons lemon juice
  • 2 tablespoons red wine vinegar
  • 1 teaspoon fresh garlic, minced
  • 1½ tablespoons extra virgin olive oil
  • ½ teaspoon salt
  • ⅛ teaspoon ground white pepper
  • ¼ cup fresh red bell peppers, seeded, diced
  • 2 tablespoons fresh green onions, diced
  • 2 tablespoons fresh red onions, peeled, diced
  • ½ cup fresh cherry tomatoes, halved
  • ⅛ cup black olives, sliced
  • 2 tablespoons feta cheese, crumbled
  • 1 tablespoon fresh parsley, chopped

Directions

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.

In a small mixing bowl, combine lemon juice, vinegar, garlic, olive oil, salt, and ground pepper to make dressing.

Combine red peppers, green onions, red onions, tomatoes, and olives in a large mixing bowl. Mix well.

Add dressing to vegetable mixture. Mix in cooled quinoa. Fold in feta cheese and parsley. Cover and refrigerate for about 2 hours. Serve chilled.

Nutritional Information

  • Number of servings: 6
  • Calories: 166
  • Saturated Fat: 1g
  • Protein: 7g
  • Carbohydrates: 23g

Recipe courtesy of What’s Cooking? USDA Mixing Bowl.