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Special Diet Information

Coumadin® (Warfarin)
This recipe is NOT safe for Coumadin (warfarin) users.

Lactose
This recipe contains cheese and some of those who are lactose intolerant may be able to tolerate it.

Sodium
This is NOT a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.

 

"Salad can get a bad rap. People think of bland and watery iceberg lettuce, but in fact, salads are an art form, from the simplest rendition to a colorful kitchen-sink approach." -Marcus Samuelsson

The refrigerator light goes on...

Quinoa makes the perfect addition to any salad. It is a complete protein, meaning you don't have to add any meat, and the nutty flavor and chewy texture complement veggies perfectly.

 

 

Mediterranean Quinoa Salad



Servings = 2 | Serving size =about 2 1/2 cups salad

Cooking Time = 30 Minutes

This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12.

This recipe makes good leftovers even after being assembled.

1 cup water
1/2 cup quinoa
1 Tbsp olive oil
1 Tbsp white wine vinegar
2 tsp Dijon mustard
1/16 tsp salt
fresh ground black pepper (to taste)
1/4 tsp dried basil
1/4 tsp dried marjoram
1/4 tsp dried oregano
1/4 tsp dried tarragon
2 tsp honey
2 cups romaine lettuce (sliced thinly crosswise)
1/2 yellow bell pepper (diced)
1/2 red bell pepper (diced)
2 green onions (thinly sliced crosswise)
16 grape tomatoes (sliced in half lengthwise)
2 Tbsp pistachios (gently crushed)
1 cup no salt added white beans (drained and rinsed)
4 large black olives (slivered)
2 tsp capers
1 1/2 ounce feta cheese (crumbled)

Mediterranean Quinoa Salad recipe from Dr. Gourmet
Place the water in a small saucepan over medium-high heat. When the water boils, add the quinoa, stir, cover, and reduce the heat to simmer.

Cook the quinoa for about 15 minutes or until all the water is absorbed. Turn off the heat and let the quinoa stand, covered, for 5 minutes.

Place the cooked quinoa in a bowl and place in the refrigerator to chill.

Place the olive oil, vinegar, mustard, salt, pepper, basil, marjoram, oregano, tarragon, and honey in a bowl. Whisk until smooth, then place the bowl in the refrigerator to chill.

As you cut up the other vegetables (the lettuce, yellow and red bell peppers, green onions, and tomatoes), place them in a large mixing bowl with the beans, pistachios, olives, and capers.

When the quinoa is chilled, add it and the dressing to the bowl with the vegetables. Toss.

Divide the salad between two bowls, sprinkle half the feta over each salad, then serve.

Nutrition Facts

Serving size = about 2 1/2 cups salad

Servings = 2

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Amount Per Serving

Calories 524 Calories from Fat 185
  % Daily Value
Total Fat 21g 32%
    Saturated Fat 5g 21%
    Monounsaturated Fat 10g  
    Trans Fat 0g  
Cholesterol 19mg 6%
Sodium 550mg 23%
Total Carbohydrates 67g 23%
    Dietary Fiber 14g 44%
    Sugars 10g  
Protein 22g  
Vitamin A 89% Vitamin C 197%
Calcium 26% Iron 43%
Vitamin K 116 mcg Potassium 1331 mg
Magnesium 186 mg