Ingredients
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½ cup uncooked quinoa
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¼ cup chopped red bell pepper
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1/3 cup cooked and drained chickpeas (or black beans)
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1 tablespoon extra virgin olive oil
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Salt and pepper, to taste
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1 large ripe tomato, cut into wedges
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1 small avocado, sliced
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1 bunch baby spinach, washed and chopped
Directions
Sub-Title: A Delicious Combination of Brazilian Flavor and Whole Grains
Description: This recipe is perfect for those who love Brazilian flavors but also want something light and healthy. It features quinoa as the base ingredient, making it not only nutritious but also easy on the digestive system. The avocado dressing adds a creamy texture and sweetness that complements the savory taste of the quinoa.
Ingredients:
– ½ cup uncooked quinoa
– ¼ cup chopped red bell pepper
– 1/3 cup cooked and drained chickpeas (or black beans)
– 1 tablespoon extra virgin olive oil
– Salt and pepper, to taste
– 1 large ripe tomato, cut into wedges
– 1 small avocado, sliced
– 1 bunch baby spinach, washed and chopped
Instructions:
1. Cook the quinoa according to package directions; rinse thoroughly under cold water.
2. In a medium bowl, combine the cooked quinoa, red bell pepper, chickpeas, and olive oil. Season with salt and pepper to taste. Set aside while you prepare the dressing.
3. In a blender, combine the sliced avocado, salt, and pepper to taste. Puree until smooth.
4. Assemble the salad by layering the dressed quinoa mixture over the baby spinach leaves. Garnish with the tomato wedges and crumbled feta cheese.
Difficulty Level: Easy
Servings: 4
Nutrition Information:
Calories per serving: 385 calories
Total Carbohydrate: 29 g
Dietary Fiber: 13 g
Sugars: 2 g
Total Protein: 10 g
Cholesterol: 3 mg
Saturated Fat: 2 g
Trans Fat: 0 g
Monounsaturated Fat: 4 g
Polyunsaturated Fat: 3 g
Time Needed: 30 minutes
Note: For a lower sodium option, substitute low-sodium chickpeas instead of regular chickpeas.
Steps
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1
Done
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Cook the quinoa according to package directions; rinse thoroughly under cold water. |
|
2
Done
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In a medium bowl, combine the cooked quinoa, red bell pepper, chickpeas, and olive oil. Season with salt and pepper to taste. Set aside while you prepare the dressing. |
|
3
Done
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In a blender, combine the sliced avocado, salt, and pepper to taste. Puree until smooth. |
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4
Done
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Assemble the salad by layering the dressed quinoa mixture over the baby spinach leaves. Garnish with the tomato wedges and crumbled feta cheese. |
