The Mediterranean quinoa salad is a light, refreshing dish that is perfect for a healthy lunch or a nutritious side. This recipe combines the nutty flavor of quinoa with the crispness of cucumber, the tanginess of lemon juice, and the savory richness of olives, complemented by the fresh aroma of parsley and spearmint. It not only bursts with flavor but is also packed with nutrients, making it an ideal choice for a balanced diet.
- Rinse the quinoa thoroughly before cooking to remove any bitterness.
- Cook the quinoa as per package instructions, generally using a 2:1 ratio of water to quinoa.
- Allow the quinoa to cool before mixing it with other ingredients to prevent the vegetables and herbs from wilting.
- Chop the vegetables and herbs into small, uniform pieces for even distribution of flavor.
- Feel free to add other fresh vegetables or proteins such as chickpeas or feta cheese to enhance the salad.
- Adjust the lemon juice and salt according to your taste preferences for the perfect balance of flavors.
This Mediterranean quinoa salad with olives, cucumber, and herbs is a delightful blend of fresh, vibrant ingredients that is sure to tantalize your taste buds. Whether you're preparing it for a casual lunch or a dinner party, this dish is quick to make, nutritious, and utterly delicious. Enjoy the medley of flavors and the wholesome goodness in every bite!
Nutrition Facts | |
---|---|
Serving Size | 350 grams |
Energy | |
Calories 170kcal | 7% |
Protein | |
Protein 6g | 4% |
Carbohydrates | |
Carbohydrates 30g | 8% |
Fiber 4.59g | 12% |
Sugar 5g | 5% |
Fat | |
Fat 18g | 21% |
Saturated 2.57g | 9% |
Cholesterol 0.00mg | - |
Vitamins | |
Vitamin A 70ug | 8% |
Choline 36mg | 7% |
Vitamin B1 0.17mg | 14% |
Vitamin B2 0.17mg | 13% |
Vitamin B3 1.00mg | 6% |
Vitamin B6 0.23mg | 14% |
Vitamin B9 70ug | 18% |
Vitamin B12 0.00ug | 0% |
Vitamin C 27mg | 32% |
Vitamin E 1.31mg | 9% |
Vitamin K 150ug | 127% |
Minerals | |
Calcium, Ca 70mg | 5% |
Copper, Cu 0.33mg | 0% |
Iron, Fe 3.47mg | 32% |
Magnesium, Mg 90mg | 21% |
Phosphorus, P 200mg | 16% |
Potassium, K 600mg | 18% |
Selenium, Se 3.18ug | 6% |
Sodium, Na 300mg | 20% |
Zinc, Zn 1.52mg | 14% |
Water | |
Water 290g | - |
* Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. |
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