August 1, 2017
If you are gluten intolerant, this salad is perfect for you!
Quinoa Salad…Fresh and Delicious!
Quinoa, also known as the “Super Grain,” is related to spinach and beets. This whole grain is a rich source of complete protein, with higher amounts of antioxidants, vitamins and minerals. More than other common grains, it’s rich in complex carbohydrates that help keep glucose levels balanced, reducing your chances of developing type 2 diabetes. If you want to lose weight or just try to maintain a healthy body weight, quinoa is very low in calories with a low-glycemic index; Its soluble fiber helps lower cholesterol and promotes the growth of healthy bacteria in your gut.
Ingredients
- 1 cup of quinoa
- 1 can tuna in water (optional)
- 1 cup raw spinach
- 1 large seedless cucumber
- 1 plum/roma tomato
- 1 tbsp of extra virgin olive oil
- Lemon juice, sea salt and pepper to taste.
Cooking instructions:
- Add 2 cups of water
- 1 cup of Quinoa
- Bring to a boil in a saucepan, cover and simmer for 15 minutes (remove from heat and let it stand for 5 more minutes if necessary) use a fork to separate the grains
- In a bowl combine chopped spinach, diced tomatoes and cucumber, add cooked quinoa, tuna and rest of ingredients to taste, mix gently
Nutritional value:
Spinach is a rich source of iron and calcium, vitamin A, C and K. One cup of cooked quinoa provides about 220 calories, 4 grams of healthy fat, 8 grams of protein, 9% of the RDAs for Potassium, 13% zinc, 15% Iron, 18% Copper, 19% Folate, 28% Phosphorus, 30% Magnesium, 58% Manganese and contains vitamins B1, B2, B6 and E.
This recipe is very practical, versatile and a powerhouse in the salad world.
Enjoy!
