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Mediterranean Vegetable Salad Recipe
May 03, 2012 @ 2:21 PM
Posted by
Daily Value: 13%
Servings: 8
Balanced, High-Fiber
Vegan, Vegetarian, Dairy-Free, Gluten-Free, Wheat-Free
Posted by
Nutrition
Cal/Serving: 258Daily Value: 13%
Servings: 8
Balanced, High-Fiber
Vegan, Vegetarian, Dairy-Free, Gluten-Free, Wheat-Free
| Fat | 12g | 19% |
| Saturated | 2g | 9% |
| Trans | 0g | 0% |
| Carbs | 32g | 11% |
| Fiber | 6g | 23% |
| Sugars | 8g | 0% |
| Protein | 7g | 13% |
| Sodium | 489mg | 20% |
| Calcium | 53mg | 5% |
| Magnesium | 76mg | 19% |
| Potassium | 538mg | 15% |
| Iron | 2mg | 13% |
| Zinc | 1mg | 9% |
| Vitamin A | 3285IU | 66% |
| Vitamin C | 29mg | 48% |
| Thiamin (B1) | 0mg | 14% |
| Riboflavin (B2) | 0mg | 8% |
| Niacin (B3) | 2mg | 8% |
| Vitamin B6 | 0mg | 19% |
| Folic Acid (B9) | 90µg | 22% |
| Vitamin E | 3mg | 13% |
| Vitamin K | 19µg | 24% |
| Fatty acids, total monounsaturated | 8g | 0% |
| Fatty acids, total polyunsaturated | 2g | 0% |
Have a question about the nutrition data? Let us know.
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Graeme Gillies
This is one of those salads that you can eat as a meal on its own or as a side dish. It’s great for
backyard gatherings or a party as it really feeds a crowd.
Click here for Quinoa: What it is and How to Cook it.
INGREDIENTS
For the salad:
- 1/2 cup red quinoa, rinsed and drained
- 1/2 cup white quinoa, rinsed and drained
- 2 cups water
- 1 cup cooked peas
- 1 cup cooked green beans, chopped into large pieces
- 1 cup cooked corn kernals
- 2 medium carrots, peeled and grated
- 1/2 red pepper, deseeded and diced
- 1/2 green pepper, deseeded and diced
- 8 ounces cherry tomatoes, halved
- 1 medium red onion, finely chopped
- 4 shallots or scallions, finely sliced
For the dressing:
- 3 ounces extra-virgin olive oil
- 1 clove garlic, finely grated
- 1 teaspoon Dijon mustard
- 2 tablespoons red wine vinegar
- Salt and freshly ground black pepper, to taste
DIRECTIONS
For the salad:
Place the red and white quinoa in a small saucepan with the water, bring to the boil, then reduce the heat, cover and simmer for 10 minutes until all the water is absorbed. Remove from the heat and cool completely.
In a salad bowl, place the peas, beans, corn, carrots, capsicum, tomatoes, onion and shallots. Mix together and add the cooled quinoa.
For the dressing:
Whisk together the olive oil, garlic, mustard, vinegar, and seasoning and pour over the salad. Toss well and leave for at least 30 minutes before serving to allow the flavors to combine.
Recipe Details
Adapted from "Cooking with Quinoa" by Rena Patten (New Holland Publishers, 2011)
Servings: 8Special Designations: Low-fat, Healthy
