Quinoa may seem like a new grain, but in fact it was a staple of the ancient Incas. It contains more protein than any other grain and all eight essential amino acids. It is also higher in unsaturated fats and lower in carbohydrates than most grains.
- 1 cup (250 mL) quinoa
- 1/4 cup (50 mL) olive oil
- Juice of 1 lemon
- 2 Ontario Garlic Cloves, minced
- 1/2 tsp (2 mL) dried oregano leaves
- 1 Ontario Sweet Pepper, cored and diced
- 2 Ontario Green Onions, thinly sliced
- 3/4 cup (175 mL) Ontario Feta Cheese, crumbled
- mixed fresh Ontario Herbs (such as, mint, chives and parsley) chopped
- 2 Ontario Bartlett Pears
Rinse quinoa in cold water and drain well. In saucepan, bring 2 cups (500 mL) water and 1/2 tsp (2 mL) salt to boil. Gradually add quinoa. Cover and reduce heat to low; cook until water is absorbed and grain is transparent, 13 to 15 minutes. Let stand, covered, for 5 minutes; then fluff with fork. Transfer to large bowl and let cool to room temperature.
Meanwhile, in small bowl, whisk together oil, 2 tbsp (25 mL) lemon juice, garlic, oregano, and salt and pepper to taste.
Stir sweet pepper, green onions, feta and herbs into cooled quinoa. Toss with dressing. To serve, core and chop pears; stir into salad. Taste and add a little more lemon juice if desired.
Nutrients per serving
When recipe serves 6:
- Protein: 7.0 grams
- Fat: 15.0 grams
- Carbohydrates: 32.0 grams
- Calories: 282
- High source of fibre