This wholesome quinoa salad is scrumptious, and an effective way to get extra greens into your weight loss program. It’s additionally simple to adapt to your style, simply miss what you don’t like and add in additional of what you do.
When you haven’t had quinoa earlier than, I undoubtedly advocate it because it’s a tasty and wholesome grain. It’s wealthy in fiber, minerals, antioxidants and accommodates a small quantity of all 9 important amino acids that are very important for muscle progress and growth (1, 2, 3). It’s additionally naturally gluten free!
You’ll get an additional dose of vitamins similar to vitamin C, vitamin A, fiber, folate and iron whenever you add within the tomatoes (4), bell peppers (5) and spinach (6). These nutritional vitamins and minerals are vital for correct immune operate, digestion, and a wholesome immune system.
I like to serve this salad as a aspect dish or prime it with hen or fish to make it extra of a whole meal. It’s additionally simple to make forward throughout your weekly meal prep and could be served chilled or at room temperature.
Nevertheless you select to serve it, take pleasure in a salad will not be solely bursting with taste, however bursting with wholesome vitamins as nicely!
Veggie Quinoa Salad
Yield: 4 servings
You’ll need: mixing bowl, measuring cups and spoons, knife, reducing board
Key: T=Tablespoon; tsp=teaspoon
Elements:
- 2 cups cooked quinoa
- 1 purple bell pepper, chopped
- 1/2 cup purple onion, chopped
- 1 cup spinach
- 12 cherry tomatoes, halved
- 1/4 cup recent lemon juice
- 2 T olive oil
- 2 tsp honey
- sea salt and pepper, to style
Instructions:
1. Mix the quinoa and veggies in a bowl. Whisk collectively the lemon juice, olive oil, honey, salt and pepper.
2. Toss the dressing with the quinoa and veggies and refrigerate a number of hours
Vitamin Details
I hope you take pleasure in this fast and wholesome salad! Go away me a remark under and let me know the way it seems and in the event you made any modifications – I like listening to from you.
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- “Quinoa, cooked.” FoodData Central. April 2018. Internet. https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/nutrients
- Repo-Carrasco-Valencia, Ritva and Serna, Lesli. “Quinoa (Chenopodium quinoa, Willd.) as a supply of dietary fiber and different practical elements.” Ciênc. Tecnol. Aliment., Campinas, 31(1): 225-230. Jan-March 2011. Internet. http://www.scielo.br/pdf/cta/v31n1/35.pdf
- Dakhili, Samira et al. “Quinoa protein: Composition, construction and practical properties.” Meals Chemistry. November 2019. Internet. https://pubmed.ncbi.nlm.nih.gov/31323439/
- Bhowmik, Debjit et al. “Tomato-A Pure Drugs and Its Well being Advantages.” Journal of Pharmacognosy and Phytochemistry. 2012. Internet. https://www.phytojournal.com/archives/2012/vol1issue1/PartA/3.pdf
- Nadeem, Muhammad et al. “Antioxidant Potential of Bell Pepper (Capsicum annum L.)-A Assessment.” Pakistan Journal of Meals Sciences. August 2013. Internet. https://www.researchgate.net/publication/255969817
- Jovanovski, Elena et al. “Impact of Spinach, a Excessive Dietary Nitrate Supply, on Arterial Stiffness and Associated Hemodynamic Measures: A Randomized, Managed Trial in Wholesome Adults.” Medical vitamin analysis. 2015. Internet. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4525132/
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