Red Quinoa and Beans Salad

2 Reviews
100% would make this recipe again

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Preparation : 15 min Cooking : 15 min
400 calories/serving

Ingredients

1 cup quinoa, red 180 g
2 cups water 500 mL
1 shallots, finely chopped 40 g
1/2 bunch arugula, coarsely chopped 80 g
2 cups green kidney / flageolet beans (canned), rinsed and drained 500 mL
1/4 cup extra virgin olive oil 65 mL
1/4 cup lemon juice, freshly squeezed 1 1/2 lemon
2 tsp Dijon mustard 10 g
80 g feta cheese, crumbled
1/3 cup fresh cilantro, finely chopped 12 g
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]

Method

  1. Cook the quinoa in the water then let it cool down 10 minutes.
  2. Prepare the vegetables: Finely chop the shallot; coarsely chop the arugula. Place the vegetables in a large bowl. Rinse and drain the flageolets beans then add them to the bowl with the quinoa.
  3. In a small bowl, whisk together the oil, lemon juice, mustard, salt, and pepper. Pour over the salad. Gently toss to combine. Coarsely crumble the feta cheese and add it on top of the salad. Sprinkle with the finely chopped cilantro then serve.

Nutrition Facts Table

per 1 serving (290 g)

Amount

% Daily Value

Calories

400

Fat

22 g

33 %

Saturated 5.3 g
+ Trans 0 g

26 %

Cholesterol

20 mg

Sodium

600 mg

25 %

Carbohydrate

41 g

14 %

Fibre

5 g

19 %

Sugars

1 g

Net Carbs

36 g

Protein

13 g

Vitamin A

10 %

Vitamin C

17 %

Calcium

15 %

Iron

27 %
More info

Claims

This recipe is :
Free  :
Added Sugar
Excellent source of  :
Folacin, Iron, Magnesium, Manganese, Phosphorus, Vitamin K
Good source of  :
Calcium, Copper, Fibre, Potassium, Vitamin B12, Vitamin B2, Vitamin E, Zinc
Source of  :
Niacin, Pantothenic Acid, Selenium, Vitamin A, Vitamin B1, Vitamin B6, Vitamin C
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 2
Fruits 0
Vegetables ½
Meat and Alternatives 1
Fats 4
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

2 Reviews (2 with rating only) 100% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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