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Weekly Wellness Recipe: Energizing Quinoa Salad
Energizing Quinoa Salad packs a punch of flavor and nutrition, offering fiber, protein, antioxidants, and electrolyte.
This week's wellness recipe is an Energizing Quinoa Salad. Perfect for busy professionals, this salad is easy to prepare, packed with nutrients, and ideal for enhancing your energy and performance throughout the day. By incorporating high-protein quinoa, a variety of colorful vegetables, healthy fats, and a zesty homemade dressing, this dish offers a delicious and nutritious way to fuel your body and achieve peak performance.
Nutritional Benefits
Quinoa: Quinoa is a powerhouse grain, high in protein and fiber. It contains all nine essential amino acids, making it a complete protein source that supports muscle repair and sustained energy levels.
Cherry Tomatoes: Cherry tomatoes are rich in vitamins A and C, which are important for immune function and skin health. They also contain antioxidants like lycopene that help protect against cellular damage.
Cucumber: Cucumbers are hydrating and low in calories, providing a good source of vitamins K and C, potassium, and magnesium. They also contain antioxidants and have anti-inflammatory properties.
Red Bell Pepper: Red bell peppers are packed with vitamins A and C, as well as antioxidants like beta-carotene. These nutrients support immune health, vision, and skin health.
Red Onion: Red onions are high in antioxidants and sulfur compounds, which have anti-inflammatory and immune-boosting properties. They also provide fiber, vitamin C, and folate.
Feta Cheese (Optional): Feta cheese provides a good source of calcium and protein. It adds a tangy flavor and creamy texture to the salad while offering bone health benefits.
Avocado: Avocados are rich in healthy monounsaturated fats, fiber, potassium, and vitamins C, E, and K. They support heart health, reduce inflammation, and promote satiety.
By incorporating these nutrient-dense ingredients, the Energizing Quinoa Salad offers a balanced mix of protein, fiber, healthy fats, vitamins, and minerals, making it an ideal meal for boosting energy and supporting overall health.
Our Energizing Quinoa Salad features vibrant veggies like tomatoes, cucumbers, bell peppers, and red onion.
Energizing Quinoa Salad
Ingredients
- 1 cup quinoa, rinsed
- 2 cups water or vegetable broth
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1 red bell pepper, diced
- 1/4 cup red onion, finely chopped
- 1/4 cup fresh parsley, chopped
- 1/4 cup fresh mint, chopped
- 1/4 cup crumbled feta cheese (optional)
- 1/4 cup toasted almonds or walnuts, chopped
- 1 avocado, diced
For the Dressing
- 1/4 cup olive oil
- 2 tablespoons lemon juice
- 1 tablespoon apple cider vinegar
- 1 teaspoon Dijon mustard
- 1 garlic clove, minced
- Salt and pepper to taste
Instructions
- Cook the Quinoa: In a medium saucepan, bring the water or vegetable broth to a boil. Add the quinoa, reduce heat to low, cover, and simmer for 15-20 minutes until the liquid is absorbed and the quinoa is tender. Fluff with a fork and let it cool.
- Prepare the Vegetables: While the quinoa is cooking, prepare the vegetables. Halve the cherry tomatoes, dice the cucumber and red bell pepper, finely chop the red onion, parsley, and mint.
- Make the Dressing: In a small bowl, whisk together the olive oil, lemon juice, apple cider vinegar, Dijon mustard, minced garlic, salt, and pepper.
- Assemble the Salad: In a large bowl, combine the cooked quinoa, cherry tomatoes, cucumber, red bell pepper, red onion, parsley, mint, feta cheese (if using), and toasted nuts. Add the diced avocado last to prevent it from browning.
- Dress the Salad: Pour the dressing over the salad and toss gently to combine. Adjust seasoning with additional salt and pepper if needed.
- Serve: Serve immediately or refrigerate for 30 minutes to allow the flavors to meld. This salad can be enjoyed cold or at room temperature.
Nutritional Information
Per Serving (approximately 1 cup)
- Calories: 250-300
- Protein: 8-10 grams
- Carbohydrates: 25-30 grams
- Fat: 12-15 grams
Consider adding grilled chicken or tofu for extra protein, or a handful of spinach or kale for additional vitamins and minerals. Swap feta cheese with goat cheese or omit it for a dairy-free option. Use sunflower seeds or pumpkin seeds instead of nuts for a different texture and flavor.
Try this Energizing Quinoa Salad for a nutrient-packed meal that fuels your day like an Olympian! Share your experience and let us know how this recipe helps you achieve peak performance.
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