Mediterranean Quinoa Salad

• 分量: 4 servings
• 調理時間: 15 minutes
• 総時間: 30 minutes

材料

1 cup dry quinoa

Kosher salt

1 cup quartered cherry tomatoes

1 English cucumber, finely diced

1 yellow bell pepper, finely diced

15-oz can chickpeas, drained and rinsed

¼ cup minced red onion (or shallot)

1 small garlic clove, grated

½ cup finely chopped parsley (see Notes)

¾ cup feta crumbles

½ cup sliced olives (I like mild green olives like Castelvetrano)

1 teaspoon dried oregano

2 tablespoons lemon juice, plus zest of 1 lemon

2 tablespoons Dijon mustard

1 tsp honey or maple syrup

¼ cup olive oil

Freshly ground black pepper (optional)

手順

Rinse the quinoa using a fine mesh strainer, then drain it completely. Place it in a saucepan with 1 ¾ cups water and ¼ teaspoon kosher salt. Bring to a boil, then reduce the heat to low. Cover the pot and simmer where the water is just bubbling for about 15 to 18 minutes, until the water has been completely absorbed. (Check by pulling back the quinoa with a fork to see if water remains.) Turn off the heat and let sit with the lid on to steam for 5 minutes, then fluff the quinoa with a fork. (This step can be completed the day before; refrigerate the quinoa until ready to make the salad.)

If making the salad immediately after cooking the quinoa, here’s a trick: dump the quinoa onto a baking sheet and spread it in an even layer. Pop it in the freezer for 2 to 3 minutes until cooled to room temperature.

Meanwhile, prepare the vegetables noted in the ingredient list above. Mix them in a large bowl with the feta cheese, ¾ teaspoon kosher salt, and the dried oregano.

In a medium bowl, whisk together lemon juice and zest, Dijon mustard, and honey or maple syrup. Then whisk in the olive oil 1 tablespoon at a time until fully combined and an emulsion forms.

To the bowl with the seasoned vegetables and feta, add the quinoa and dressing. Season with black pepper if desired. Eat immediately, or marinate 30 minutes to 24 hours before serving (then taste and add additional salt if needed). Stores 3 to 5 days refrigerated.

栄養

• カロリー: 546
• 脂肪総量: 25.3 g
• 飽和脂肪: 6.8 g
• トランス脂肪: 0 g
• コレステロール: 25 mg
• ナトリウム: 1095.8 mg
• 炭水化物総量: 63.7 g
• 食物繊維: 10.3 g
• 糖質総量: 4.6 g
• タンパク質: 19.1 g