Quinoa salad with broccoli and tomatoes

Quinoa is a whole grain rich in soluble fiber that may help to reduce low-density lipoprotein, or LDL, cholesterol levels — the bad cholesterol. Using quinoa in salads and side dishes is a great way to add fiber to your diet. It can even replace ground turkey or beef in many recipes, because it is also an excellent source of protein. This quinoa salad is a great recipe to use up your leftover vegetables.

This recipe and photo were contributed by Kelsi Nishina, University of Hawaii dietetic student.

Servings: 12 1-cup servings

Ingredients

  • 1 cup uncooked quinoa
  • 2 cups water
  • 1 cup halved cherry tomatoes
  • 6 cups roasted broccoli florets, cut into bite-sized pieces
  • 8 roasted shishito peppers, sliced into 1-inch pieces 
  • 1 zucchini, chopped
  • 2 cloves or more garlic, minced
  • 2 tablespoons olive oil
  • Pepper or an herb blend, to taste*
  • Salt (optional)

*Recommended herb blends include Italian seasoning, which is a standard Mediterranean blend of rosemary, thyme, oregano, and basil; or herbes de Provence, which refers to a mixture of dried savory, marjoram, rosemary, thyme, and oregano from southern France. Lavender is often added in American versions.

Directions

  1. Roast broccoli and peppers: Toss broccoli and peppers with 1 tablespoon of olive oil and spread out in a roasting pan. Roast at 400 F until they start to brown, about 20 minutes.
  2. In a stock pot, add quinoa and water.
  3. Bring to a boil then reduce to a simmer. Cover and simmer for 15 minutes or until water has absorbed.
  4. Fluff quinoa with a fork to cool.
  5. Add tomatoes, broccoli, peppers, zucchini, garlic, and oil to quinoa. Add pepper or herbs to taste.

Nutrition Information (per serving)

  • Calories: 90
  • Total fat: 3.5 g
  • Saturated fat: 0 g
  • Cholesterol: 0 mg
  • Sodium: 20 mg
  • Total carbohydrate: 14 g
  • Dietary fiber: 2 g
  • Sugars: 1 g
  • Protein: 3 g

 

Note: Nutrition information does not include added salt.

Contributor

Leticia Nagata, RD