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Quinoa à la Med

Makes 6 servings

dietitians of canada

1 cup Quinoa, rinsed 250 mL
2 cups Bite size broccoli florets, blanched and drained 500 mL
1 cup Diced tomatoes 250 mL
2/3 cup Drained, diced oil marinated artichoke hearts, patted dry 150 mL
2/3 cup Diced, roasted red bell peppers 150 mL
¼ cup Finely chopped kalamata olives 60 mL
1 cup Drained, rinsed canned chickpeas 250 mL
2 tbsp Dijon mustard 30 mL
2 tbsp Red wine vinegar 30 mL
1 tbsp Freshly squeezed lemon juice 15 mL
2 tbsp Canola oil 30 mL
¾ tbsp Freshly ground black pepper 3 mL
¼ tbsp Salt 1 mL
  • In a medium saucepan, combine quinoa and 2 cups (500 mL) water; bring to a boil over high heat. Reduce heat to low, cover and simmer for 15 to 20 minutes or until liquid is absorbed and quinoa is tender. Let stand for 5 minutes. Transfer to a large bowl and fluff with a fork. Let cool.
  • Gently stir broccoli, tomatoes, artichokes, roasted peppers, olives and chickpeas into quinoa.
  • Dressing: In a small bowl, whisk together mustard and vinegar. Whisk in lemon juice, 2 tbsp (30mL) water, pepper and salt. Pour over salad and stir to combine.

Nutrients per serving

Calories 238
Fat 9.4 g
Saturated Fat 0.9 g
Sodium 375 mg (16% DV)
Carbohydrate 33 g
Fibre 6 g (24% DV)
Protein 7 g
Iron 3.8 mg (27 % DV)
Calcium 59 mg (5% DV)
Very high in: magnesium, vitamin C, and folate
High in:
zinc, vitamin A and vitamin B6

Diabetes Food Choice Values Per Serving:

1 ½  Carbohydrates
2 Fat

© Simply Great Food. Dietitians of Canada. 2007. Published by Robert Rose Inc. All rights reserved. Permission to reprint in its entirety. For noncommercial use only.

This information is provided by Women’s College Hospital and is not intended to replace the medical advice of your doctor or health care provider. Please consult your health care provider for advice about a specific medical condition. This document was last reviewed on: Dec. 16, 2014

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