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Fresh new ideas while on the Cycle Diet. Gluten Free recipes and substitution suggestions are indicated. Open to the public.
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TOPIC: Quinoa-Vegetable Salad (GF)

Quinoa-Vegetable Salad (GF) 23 May 2006 17:20 #4319

  • Debra
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For those of you on a vegetarian or gluten free diet. Give it a try and let me know if you like it.

[b:b26136e3b2]Quinoa-Vegetable Salad [/b:b26136e3b2]
Quinoa (pronounced keen-wa) is a natural whole grain containing high quality protein and iron. It is available in health food stores and some supermarkets. Follow label on directions for cooking. Take this to the next pot luck supper you attend. It will be a welcome change from the usual pasta.

Number of Servings: 8
Serving Size: 1 cup

[b:b26136e3b2]Ingredients [/b:b26136e3b2]
1 1/2 cup quinoa rinsed prior to being cooked with the chicken broth
2 cup low-fat, low-sodium chicken broth or water or vegetable broth
2 cups chopped tomatoes
2 cups large cucumber, peeled, seeded, and chopped
1 cup celery, chopped
1 cup chopped fresh parsley, packed
1 cup fresh mint, chopped or try cilantro
1/2 cup carrot
1/2 cup scallions, sliced
1 clove garlic, minced
1/2 cup fresh lemon juice
1 tbsp olive oil, plus 1 tsp. of olive oil
1/4 tsp salt

[b:b26136e3b2]Preparation Instructions [/b:b26136e3b2]
1. Rinse grain in medium strainer; drain. Place in 2-qt. saucepan with chicken broth or water and bring to a boil. Reduce heat and simmer, covered, for 10-15 minutes, or until water or broth is absorbed.
2. Transfer grain to large bowl.
3. Add tomatoes, cucumber, celery, parsley, mint, carrots, scallions, and garlic.
4. Sprinkle lemon juice, olive oil, and salt over salad. Mix to combine flavors.
5. Chill 1 hour before serving.

Exchanges Per Serving
1 Starch
1 Vegetable
1/2 Fat

Nutrition Information
Amount per serving
Calories 127
Calories from Fat 27
Total Fat 3 g
Saturated Fat 0g
Cholesterol 10mg
Sodium 121mg
Total Carbohydrate 21g
Dietary Fiber 4g
Sugars --
Protein 4g
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