Mediterranean salad with Quinoa: A Pleasure Healthy and Nutritious

The Mediterranean salad with Quinoa it is a delicious blend of freshness, flavor and nutrients. Ideal for any occasion, this salad is perfect as a main dish or light as a companion to your favorite dishes. With a base of quinoa is a superfood that provides protein and fiber, and its vibrant mix of ingredients such as cherry tomatoes, cucumber, kalamata olives and feta cheese, every bite is a taste explosion.

Ingredients

To prepare a salad mediterranean quinoa to serve 4 people, you will need the following ingredients:

• 1 cup quinoa, cooked
• 1 cup cherry tomatoes, cut in half
• ½ Cucumber, sliced thin
• ½ Cup kalamata olives, sliced
• ¼ Cup red onion, julienne
• ½ Cup crumbled feta cheese
• 3 tablespoons extra-virgin olive oil
• 2 tablespoons lemon juice
• 1 teaspoon dried oregano
• Salt and pepper to taste

Preparation

1. Cook the quinoa according to package directions and let cool. For flavor, you can cook it in vegetable broth or chicken in place of water.
2. In a large bowl, mix the quinoa cooked with cherry tomatoes, cucumber, olives kalamata, red onion, and crumbled feta cheese.
3. In a small bowl, mix the olive oil, lemon juice, oregano, salt and pepper. Add this dressing to the salad and stir well so that all ingredients are permeated with flavor.
4. Serve immediately or refrigerate for about 30 minutes before serving for the flavors to integrate even more.

Nutritional information per Serving

• Calories: 220 kcal
• Proteins: 7 g
• Fat: 12 g
• Carbohydrates: 26 g
• Fiber: 5 g
• Sugars: 4 g
• Sodium: 400 mg

Origin and History of the Mediterranean Salad with Quinoa

Quinoa is known as a "superfood", it has its roots in the Andes of South America, where it was cultivated by the indigenous peoples for thousands of years. Despite the fact that quinoa is native to the Americas, in recent years it has gained popularity all over the world thanks to its impressive nutritional benefits. It is an excellent source of high quality protein, which makes it an ideal alternative for those who follow a vegetarian or vegan diet.

On the other hand, the mediterranean cuisine, this salad is a tribute, it has centuries of tradition. Countries such as Greece, Italy, Spain, and Turkey are known for their healthy lifestyle, which focuses on fresh ingredients, natural and seasonal. Mediterranean diets are characterized by its emphasis on olive oil, fresh herbs, vegetables, and lean protein, such as fish.

The Mediterranean salad with Quinoa merges these two worlds, combining the best of mediterranean cuisine with the superfood quinoa. This salad is not only delicious, but also an excellent option for those looking to maintain a healthy diet without sacrificing taste.

Benefits of the Mediterranean Salad with Quinoa

This salad is a lot more than an option, delicious for lunch. It also offers a great amount of nutritional benefits:

1. Source of Complete Proteins: Quinoa is one of the few plant foods that contains all the essential amino acids, making it a complete protein. This is ideal for those who seek to replace the animal protein in your diet.
   
   
2. High in Fiber: Thanks to the quinoa and fresh vegetables, this salad is rich in fiber, which helps to improve digestion and keep you fuller for longer.
   
   
3. Healthy Fatty Acids: The extra virgin olive oil that is used in the dressing is an excellent source of monounsaturated fats, which are beneficial for cardiovascular health.
   
   
4. Antioxidant Properties: Cherry tomatoes, cucumber, and kalamata olives contain natural antioxidants that help reduce oxidative stress in the body.
   
   
5. Control of Blood Sugar: Quinoa has a low glycemic index, which means it releases sugar into the blood slowly, helping to keep blood glucose levels stable.
   
   

Variations of Salad Mediterranean Quinoa

Although the basic recipe of salad mediterranean quinoa is delicious by itself, there are many ways you can customize it to suit your tastes or dietary needs. Here are some ideas:

• Add Fish or Chicken on the Grill: To make it more substantial, you can add pieces of grilled fish, such as salmon or tuna, or even grilled chicken in strips.
• Include Avocado: The avocado is another common ingredient in mediterranean cuisine. Add it to the salad will give you a creamy texture and an extra healthy fats.
• Add Nuts or Seeds: For a touch of crispy, you can include walnuts, almonds or pumpkin seeds, which can also enrich the salad with more protein and healthy fats.
• Change the Feta Cheese: If you're not a fan of feta cheese, or you're looking for a free option, dairy, then you can opt for goat cheese or even use an alternative vegan.

Suggestions to Serve Salad Mediterranean Quinoa

The Mediterranean salad with Quinoa it is a versatile choice that you can enjoy in many situations. Some suggestions of presentation:

1. As a main dish: This salad is perfect for a light lunch or healthy dinner. It is a food complete and balanced diet that provides a good amount of protein, fiber, and healthy fats.
2. As a companion: Pair the salad with grilled meat dishes, fish or even whole wheat pasta to complete a Mediterranean meal.
3. At a picnic meal: Since it can be prepared ahead of time, this salad is great to take to a cookout or picnic.

Interesting Facts

• Quinoa is not a grain:Although quinoa is consumed as a grain, it is actually a seed from a plant related to spinach and beets.
• Quinoa was a sacred food: In the ancient andean civilizations, the quinoa was considered a "sacred food". The Incas called it "the mother grain".
• Health benefits of olive oil: The extra virgin olive oil is one of the pillars of the mediterranean diet and has been associated with improving heart health, reducing inflammation and longevity.

Conclusion: let's Enjoy a Mediterranean Salad of Quinoa!

The Mediterranean salad with Quinoa it is an easy dish to prepare, full of nutrients and with a flavor exceptionally fresh. Thanks to its combination of healthy ingredients and its versatility, it can adapt to different needs and occasions. Are you ready to try it out and enjoy the benefits of the mediterranean diet? Prepare this delicious recipe today and feel how your body is full of energy while enjoying a balanced meal.

Don't forget to share this recipe with your friends and family and encourage them to incorporate more healthy foods into your diet. Let the health and the taste can go hand in hand!

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