Roasted broccoli salad with brown rice and quinoa
Enjoy a wholesome and flavorful Roasted Broccoli Salad with Brown Rice and Quinoa! This delicious recipe features tender roasted broccoli, savory quinoa, and brown rice, all tossed with lemon zest, garlic, and olive oil. Enhanced with zucchini, creamy feta cheese, and crunchy pine nuts, this nutritious salad is perfect for a satisfying lunch or dinner.
- 16 Apr 2024
- Cook time 25 min
- Prep time 15 min
- 4 Servings
- 9 Ingredients
Roasted broccoli salad with brown rice and quinoa is a delicious and healthy dish that is perfect for any meal. Combining flavorful, roasted vegetables with nutrient-dense quinoa and brown rice, this recipe is a great way to add more whole grains and veggies to your diet. The added touch of feta cheese and pine nuts gives it an extra layer of richness and crunch. Whether you're serving this as a side dish or a main course, it is sure to be a crowd-pleaser.
Ingredients:
Instructions:
- Rinse the quinoa under cold water to remove any bitterness.
- In a medium pot, combine 1 cup of quinoa with 2 cups of water.
- Bring to a boil, then reduce the heat to low, cover, and simmer for about 15 minutes or until the water is absorbed and the quinoa is tender.
- Fluff with a fork and set aside to cool.
- Preheat your oven to 400°F (200°C).
- Cut the broccoli into small florets.
- Slice the zucchini into half-moons.
- Mince the garlic cloves.
- On a large baking sheet, combine the broccoli florets, zucchini slices, and minced garlic.
- Drizzle with the olive oil and toss to coat evenly.
- Season with salt and pepper to taste.
- Roast in the preheated oven for 20-25 minutes, stirring halfway through, until the vegetables are tender and slightly caramelized.
- In a small, dry skillet over medium heat, toast the pine nuts until golden brown, stirring frequently to prevent burning. This should take about 3-5 minutes.
- Remove from the skillet and set aside to cool.
- In a large mixing bowl, combine the cooked quinoa, roasted vegetables, lemon zest, and lemon juice.
- Gently fold in the crumbled feta cheese and toasted pine nuts.
- Taste and adjust seasonings if needed.
- Serve the roasted broccoli salad warm or at room temperature.
- Enjoy it as a main dish or as a hearty side!
Tips:
- Rinse the quinoa thoroughly before cooking to remove its natural bitterness.
- To ensure even roasting, cut the broccoli and zucchini into similar-sized pieces.
- Drizzle the olive oil on the vegetables and massage it in with your hands for even coating.
- Toast the pine nuts in a dry skillet over medium heat until they are lightly golden – this enhances their flavor.
- Use fresh lemon zest and juice for the best taste.
- Allow the cooked quinoa and brown rice to cool slightly before mixing them with the roasted vegetables to maintain the salad's texture.
This roasted broccoli salad with brown rice and quinoa is a versatile and wholesome dish that is both satisfying and nutritious. It can be enjoyed warm or at room temperature, making it perfect for meal prep or any occasion. With its vibrant flavors and hearty ingredients, it's bound to become a favorite in your recipe collection. Serve it as a standalone meal, or pair it with your favorite protein for a well-rounded and delicious dining experience.
| Nutrition Facts | |
|---|---|
| Serving Size | 430 grams |
| Energy | |
| Calories 290kcal | 12% |
| Protein | |
| Protein 14g | 9% |
| Carbohydrates | |
| Carbohydrates 30g | 9% |
| Fiber 8g | 20% |
| Sugar 7g | 7% |
| Fat | |
| Fat 20g | 24% |
| Saturated 5g | 18% |
| Cholesterol 27mg | - |
| Vitamins | |
| Vitamin A 66ug | 7% |
| Choline 70mg | 12% |
| Vitamin B1 0.34mg | 28% |
| Vitamin B2 0.66mg | 51% |
| Vitamin B3 2.63mg | 16% |
| Vitamin B6 0.79mg | 46% |
| Vitamin B9 180ug | 46% |
| Vitamin B12 0.49ug | 20% |
| Vitamin C 180mg | 203% |
| Vitamin E 1.55mg | 10% |
| Vitamin K 180ug | 154% |
| Minerals | |
| Calcium, Ca 260mg | 20% |
| Copper, Cu 0.40mg | 0% |
| Iron, Fe 3.21mg | 29% |
| Magnesium, Mg 120mg | 30% |
| Phosphorus, P 400mg | 32% |
| Potassium, K 1080mg | 32% |
| Selenium, Se 9ug | 17% |
| Sodium, Na 410mg | 27% |
| Zinc, Zn 3.15mg | 29% |
| Water | |
| Water 360g | - |
| * 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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