Recipe Details
Ingredients
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1teaspooncanola oil
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1tablespoonminced garlic
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¼cupdiced yellow (or purple) onion
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2 ½cupswater
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3teaspoonssalt, divided, or to taste
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1/2teaspoonground black pepper, divided
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2cupsquinoa
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¾cupdiced fresh tomato
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¾cupdiced carrots
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½cupdiced yellow bell pepper
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½cupdiced cucumber
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½cupfrozen corn kernels, thawed
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¼cupdiced red onion
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1 ½tablespoonschopped fresh cilantro
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1tablespoonchopped fresh mint
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3tablespoonsbalsamic vinegar
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2tablespoonsolive oil
Cooking Directions
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Heat canola oil in a saucepan over medium heat. Add garlic and yellow onion; cook and stir until onion has softened and turned translucent, about 5 minutes. Add water, 2 teaspoons salt, and 1/4 teaspoon pepper; bring to a boil.
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Stir quinoa into the pan, reduce the heat to medium-low, and cover. Simmer until quinoa is tender, about 20 minutes. Drain any remaining water with a mesh strainer; transfer quinoa to a large mixing bowl. Cover and refrigerate until cold, about 45 minutes.
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Stir tomato, carrots, bell pepper, cucumber, corn, and red onion into chilled quinoa. Season with cilantro, mint, and remaining 1 teaspoon salt and 1/4 teaspoon black pepper. Drizzle with balsamic vinegar and olive oil, then gently stir until evenly mixed.
Nutrition Facts
Full Nutrition Label | |
---|---|
Servings Per Recipe10 | |
Calories99 | |
% Daily Value * | |
Total Fat 4g |
5% |
Saturated Fat 1g |
3% |
Cholesterol 0mg |
0% |
Sodium 649mg |
28% |
Total Carbohydrate 14g |
5% |
Dietary Fiber 2g |
7% |
Total Sugars 3g |
|
Protein 2g |
5% |
Vitamin C 17mg |
19% |
Calcium 22mg |
2% |
Iron 1mg |
5% |
Potassium 193mg |
4% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.
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