|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
|Saturated Fat||0.9 g|
|Sodium||375 mg (16% DV)|
|Fibre||6 g (24% DV)|
|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
© 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