Judys Mediterranean Quinoa Salad Recipe

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Judys Mediterranean Quinoa Salad
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Ingredients
19
Count
Nutrition
215
Calories
Total time
20
Minutes
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Ingredients:

Directions:

  1. Rinse quinoa thoroughly by running fresh water over the quinoa in a pot and draining. “Rinsing is recommended to wash away any naturally occurring bitter tasting saponins remaining after processing.*” Place quinoa and water in a saucepan and bring to a boil, then reduce heat and simmer until all of the water is absorbed (10-15 mins.). When done, the grains will be translucent and the outer germ layer will separate. You will end up with approximately 3 cups of cooked quinoa.
  2. Add the lemon zest while the quinoa is still warm, this will enhance the flavor of the natural oils from the lemon zest. Let quinoa cool to room temperature, then transfer to a serving bowl.
  3. After quinoa has cooled to room temp, mix in the garlic and scallions thoroughly, then add the remaining chopped herbs, vegetables, dried cranberries, and toasted pine nuts. Finally, mix in the feta cheese and kalamata olives and season with salt and freshly ground pepper.
  4. Refrigerate for at least 1 hour before serving to allow the flavors to meld and develop.
  5. “*Saponins are soap-like substances that occur on the outside of the quinoa grains. It is believed they are put there by nature to deter insects and birds.” “Quinoa was a staple a staple of the ancient Incas and means” the mother grain”. It’s high in iron and has a distinctive flavor and fluffy texture. You can use it in casseroles, pilafs, salads and in baking recipes. Have fun creating your own recipes with this wonderful grain. Judy
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 214.89 Kcal (900 kJ)
Calories from fat 111.92 Kcal
% Daily Value*
Total Fat 12.44g 19%
Cholesterol 3.71mg 1%
Sodium 161.47mg 7%
Potassium 232.65mg 5%
Total Carbs 22.52g 8%
Sugars 5.47g 22%
Dietary Fiber 2.96g 12%
Protein 4.57g 9%
Vitamin C 9.1mg 15%
Vitamin A 0.2mg 6%
Iron 16.5mg 92%
Calcium 62.1mg 6%
Amount Per 100 g
Calories 139.26 Kcal (583 kJ)
Calories from fat 72.53 Kcal
% Daily Value*
Total Fat 8.06g 19%
Cholesterol 2.4mg 1%
Sodium 104.64mg 7%
Potassium 150.77mg 5%
Total Carbs 14.59g 8%
Sugars 3.54g 22%
Dietary Fiber 1.92g 12%
Protein 2.96g 9%
Vitamin C 5.9mg 15%
Vitamin A 0.1mg 6%
Iron 10.7mg 92%
Calcium 40.2mg 6%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 4.7
    Points
  • 6
    PointsPlus

Good Points

  • saturated fat free,
  • low sodium,
  • low cholesterol

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