How to prepare nutritious Zone Diet Salad with Quinoa and Veggies
Quinoa and vegetable salad is a healthy and delicious dish that is easy to prepare and can be served as a main course or as a side dish and is an excellent fit in the Zone Diet. The salad is typically made by combining cooked quinoa with a variety of fresh vegetables, such as bell peppers, cucumber, cherry tomatoes, and avocado.
Quinoa is a nutrient-rich grain that is high in protein, fiber, and a range of vitamins and minerals. It has a slightly nutty flavor and a fluffy texture that makes it a great base for salads.
Quinoa and vegetable salad
Equipment
- 1 Sauce pan
- 1 Large Bowl
- 1 Small Bowl
Ingredients
- 1 cup quinoa
- 2 cups water
- 1 red bell pepper diced
- 1 yellow bell pepper diced
- 1/2 English cucumber diced
- 1 cup cherry tomatoes halved
- 1 avocado diced
- 1/4 cup chopped fresh parsley
- 1/4 cup chopped fresh mint
- 2 tablespoons olive oil
- 2 tablespoons lemon juice
- Salt and black pepper to taste
Instructions
- Rinse the quinoa in a fine-mesh strainer and place it in a medium-sized saucepan. Add 2 cups of water and bring to a boil over medium-high heat.
- Reduce the heat to low and simmer for 15-20 minutes, or until the quinoa is tender and the water has been absorbed.
- Remove the quinoa from the heat and let it cool to room temperature.
- In a large mixing bowl, combine the cooled quinoa, diced bell peppers, cucumber, cherry tomatoes, avocado, parsley, and mint.
- In a separate small bowl, whisk together the olive oil and lemon juice. Season with salt and black pepper, to taste.
- Pour the dressing over the salad and toss to combine.
- Divide the salad into 4 equal portions and enjoy!
Notes
You can add a variety of herbs, such as parsley or cilantro, to add flavor and freshness to the salad. To dress the salad, you can make a simple vinaigrette using olive oil, lemon juice, and a pinch of salt and pepper. Alternatively, you can use your favorite store-bought dressing. The finished salad can be served chilled or at room temperature and is a great option for a healthy lunch or dinner. It can also be easily customized to include your favorite vegetables and toppings, such as nuts, seeds, or feta cheese.
The nutritional value of a quinoa and vegetable salad can vary depending on the specific ingredients and amounts used in the recipe. Here’s a general breakdown of the nutrition for a basic quinoa and vegetable salad:
- Quinoa: Quinoa is a good source of protein, fiber, and various vitamins and minerals. One cup of cooked quinoa (185 grams) contains approximately 222 calories, 8 grams of protein, 5 grams of fiber, and various micronutrients like magnesium, phosphorus, and folate.
- Vegetables: Vegetables are low in calories and high in fiber, vitamins, and minerals. The amount and type of vegetables used in the salad can vary, but a typical quinoa and vegetable salad might contain around 2-3 cups of mixed vegetables, which would provide around 100-150 calories and a variety of nutrients.
- Avocado: Avocado is a good source of heart-healthy monounsaturated fats and fiber. One medium avocado (150 grams) contains approximately 234 calories, 3 grams of protein, 12 grams of fiber, and various vitamins and minerals.
- Olive oil: Olive oil is a healthy source of monounsaturated fats, which can help improve cholesterol levels and reduce inflammation. Two tablespoons of olive oil provide around 240 calories and 28 grams of fat.
Overall, a basic quinoa and vegetable salad with a vinaigrette dressing might contain around 400-500 calories per serving, with a good balance of protein, fiber, and healthy fats. However, the exact nutrition profile will depend on the specific ingredients and amounts used in the recipe.
