QUINOA Bowls
QUINOA Bowls
INGREDIENTS
1 cup (about 1 medium) red onion, thinly sliced
1 cup vinegar
1/2 cup quinoa
1 cup water (for cooking quinoa)
1/2 cup nonfat plain Greek yogurt
1 tsp garlic, minced
1 tsp dried dill weed
1/4 cup cucumber, grated
1 tbsp lemon juice
1 cup romaine lettuce, shredded
1/3 (15 oz) can garbanzo beans, drained and rinsed
1/2 cup cucumber, diced
1/2 cup cherry tomatoes, halved
1/4 cup frozen yellow corn, thawed
1/4 cup fresh mint
1/2 cup fat-free feta cheese, crumbled
DIRECTIONS
Marinate onion: Place sliced red onion into small bowl. Pour 1 cup vinegar over slices, stir to coat. Cover and refrigerate 3–4 hours. Drain before adding to salad.
Cook quinoa: Combine quinoa and 1 cup water in small saucepan. Bring to boil over medium heat. Cover, reduce heat to low, and simmer (small bubbles gently breaking the surface) until tender, about 10-15 min. Remove from heat and let rest 10 min. Fluff with fork and cool to room temperature.
Meanwhile, make tzatziki sauce: In small bowl, add yogurt, garlic, dill weed, shredded cucumber, and lemon juice. Stir until combined.
Assemble salad base: In each of 2 bowls, place half the shredded romaine lettuce. Pile half the cooked quinoa in center of each bowl atop the romaine.
Add toppings: Arrange beans, cucumber, cherry tomatoes, corn, fresh mint, marinated onions, and nonfat feta evenly over quinoa and lettuce.
Add sauce and serve: Drizzle half the sauce over each quinoa bowl before serving.
TIPS
Leftovers store well in airtight container for 1 day; add sauce just before serving to avoid sogginess.
For a Mexican version, swap out the garbanzo beans for no-salt-added black beans. And instead of tzatziki, make a nonfat lime crema with nonfat plain Greek yogurt and the juice of 1/2 lime.
Watching your sodium? Consider using beans with no salt in the ingredients.
ESTIMATED NUTRITION PER SERVING:
The information provided here is for educational purposes only and is not intended as medical or nutritional advice. Do not use ingredients that you are allergic to. Make sure food is cooked to a safe temperature and refer to an official food safety authority if unsure. Nutritional values are estimates only; always check nutrition labels of ingredients for actual values. Consult with a qualified healthcare professional before making any changes to your diet or lifestyle.
