Mediterranean Quinoa Recipe

Healthy Quinoa Salad

  • Makes: 4 Servings
  • Ready In: 50 mins
  • Prep Time: 30 mins
  • Cook Time: 20 mins

Cook nutrient-dense quinoa until it’s light and fluffy, dress it with lemon juice and olive oil and then add these Mediterranean treasures: fresh mint and parsley, toasted pine nuts, feta cheese.

Recipe reprinted with permission from Feeding the Whole Family (third edition) by Cynthia Lair (Sasquatch Books, 2008).

Inspired by a recipe by a student named David St. Martin, this whole grain salad has it all. Amino acid rich quinoa combines with pine nuts and feta to provide protein. The raw herbs add the digestive element to the dish. This makes a stupendous meal coupled with Falafels or Carribean Lime Halibut. Cooked millet, rice or other grain can be substituted for quinoa.

    Nutritional Information (per serving)

  • Calories: 217
  • Fat: 15.69g
  • Protein: 4.10g
  • Sodium: 435mg
  • Carbohydrates: 13g
  • Fiber: 2g
  • Sugar: 2g

Ingredients:

  1. 1 cup quinoa
    1 ¾ cup water
    ½ teaspoon sea salt
    ¼ cup toasted pine nuts
    ¼ cup olive oil
    ¼ cup lemon juice
    3 tablespoons chopped mint
    3 tablespoons chopped Italian parsley
    ¼ cup currants
    ⅓ cup crumbled feta cheese

Directions:

    1. Wash, rinse and drain quinoa.
    2. Place in a 2-quart pot, add water and salt, bring to boil, lower heat and simmer with lid on until all water is absorbed (15-20 minutes). Don't stir the grain while it is cooking. Test for doneness by tilting the pan to one side, making sure all of the water has been absorbed. Remove lid and let rest 5-10 minutes.
    3. Dry toast pine nuts in skillet or 300 degree F. oven until they begin to change color and give off aroma.
    4. Combine olive oil, lemon juice, mint and parsley in a large bowl.
    5. Add currants and toasted pine nuts and toss.
    6. Using a fork, add cooked warm quinoa a little at a time.
    7. Crumble feta over the top. Toss well.
    8. Serve at room temperature

Cynthia Lair

Cynthia is an Assistant Professor and Culinary Curriculum Director at Bastyr University. She is also the host of the online cooking show Cookus Interruptus featuring over 170 recipes and the author of Feeding the Whole Family and the new Feeding the Young Athlete. Watch her TEDx talk How to Cut an Onion!

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