By Mayo Clinic Staff

Dietitian's tip:

Quinoa, an ancient grain from South America, is rich in B vitamins and minerals. It also has antioxidants and heart-healthy monounsaturated fat.

Number of servings

Serves 4
  1. High Fiber
  2. Healthy carb


  1. 1 cup quinoa
  2. 1 1/4 cups water
  3. 1 lemon, juiced (about 2 tablespoons)
  4. 1 garlic clove, minced
  5. 1/4 teaspoon ground black pepper
  6. 2 tablespoons olive or canola oil
  7. 1 large cucumber, seeded and cut into 1/2-inch pieces
  8. 1 pint cherry tomatoes, halved
  9. 1/3 cup chopped parsley
  10. 1/4 cup chopped red onion
  11. 1/2 cup reduced-fat feta cheese


In a medium saucepan over high heat, bring quinoa and water to a boil. Reduce heat to medium-low and cover. Simmer for about 10 minutes or until the quinoa is tender.

Remove quinoa from heat and let stand, covered, for 5 minutes. Then fluff quinoa with a fork and spread it out onto a large rimmed baking sheet to cool.

In a small bowl, whisk lemon juice, garlic and pepper. Gradually whisk in oil.

After the quinoa has cooled, transfer it to a large bowl and add the dressing, cucumber, tomatoes, parsley and onion. Top with feta cheese and toss gently to mix.

Nutritional analysis per serving

Serving size: About 2 cups

  • Calories 313
  • Total fat 13 g
  • Saturated fat 3 g
  • Trans fat 0 g
  • Monounsaturated fat 5 g
  • Cholesterol 10 mg
  • Sodium 177 mg
  • Total carbohydrate 40 g
  • Dietary fiber 6 g
  • Added sugars 0 g
  • Protein 9 g
June 19, 2015