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Veggie Quinoa Salad



This wholesome quinoa salad is scrumptious, and an effective way to get extra greens into your weight-reduction plan. It’s additionally straightforward to adapt to your style, simply omit what you don’t like and add in additional of what you do.

In case you haven’t had quinoa earlier than, I positively suggest it because it’s a tasty and wholesome grain. It’s wealthy in fiber, minerals, antioxidants and incorporates 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’re going to get an additional dose of vitamins similar to vitamin C, vitamin A, fiber, folate and iron once you add within the tomatoes (4), bell peppers (5) and spinach (6). These nutritional vitamins and minerals are vital for correct immune perform, digestion, and a wholesome immune system.

I like to serve this salad as a aspect dish or prime it with rooster or fish to make it extra of an entire meal. It’s additionally straightforward to make forward throughout your weekly meal prep and might be served chilled or at room temperature.

Nonetheless you select to serve it, get pleasure from a salad will not be solely bursting with taste, however bursting with wholesome vitamins as effectively!

Veggie Quinoa Salad

Yield: 4 servings
You will have: mixing bowl, measuring cups and spoons, knife, slicing board
Key: T=Tablespoon; tsp=teaspoon

Components:

  • 2 cups cooked quinoa
  • 1 crimson bell pepper, chopped
  • 1/2 cup crimson onion, chopped
  • 1 cup spinach
  • 12 cherry tomatoes, halved
  • 1/4 cup contemporary 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 Information

Serving Measurement: 1 serving

Servings per Recipe: 4

Energy per Serving: 216

Protein: 5

Carbohydrates: 30

Fats: 9

I hope you get pleasure from this fast and wholesome salad! Depart me a remark under and let me know the way it seems and should you made any modifications – I like listening to from you.


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References:

  1. “Quinoa, cooked.” FoodData Central. April 2018. Internet. https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/nutrients
  2. Repo-Carrasco-Valencia, Ritva and Serna, Lesli. “Quinoa (Chenopodium quinoa, Willd.) as a supply of dietary fiber and different practical parts.” Ciênc. Tecnol. Aliment., Campinas, 31(1): 225-230. Jan-March 2011. Internet. http://www.scielo.br/pdf/cta/v31n1/35.pdf
  3. Dakhili, Samira et al. “Quinoa protein: Composition, construction and practical properties.” Meals Chemistry. November 2019. Internet. https://pubmed.ncbi.nlm.nih.gov/31323439/
  4. 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
  5. 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
  6. 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/ 

The put up Veggie Quinoa Salad appeared first on The Betty Rocker.

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