UA Cooperative Extension
Mediterranean Summer Quinoa
Mediterranean Summer Quinoa

Mediterranean Summer Quinoa

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May 30, 2015

  • Prep: 20 mins
  • Cook: 20 mins
  • 20 mins

    20 mins

    40 mins

  • Yields: 10 Servings

Ingredients

1 cup uncooked quinoa

2 cups broth or water

1 tablespoon fresh chopped garlic or 1 teaspoon garlic powder

1 teaspoon dry oregano

2 teaspoons dry basil

3 cups fresh spinach leaves

1 can garbanzo beans, drained and rinsed

1 tablespoon olive oil

1 tablespoon balsamic vinegar or lemon juice (use more or less to taste)

1 cup chopped tomatoes

¾ cup low fat crumbled feta (optional)

salt and pepper to taste

Directions

Wash hands well with soap and warm water. Wash produce well and chop as directed.

Place quinoa in a fine mesh strainer and rinse until water runs clear.

In a medium saucepan bring the broth or water to a boil. Add the quinoa, garlic, oregano and basil and reduce heat to low.

Cover pot with lid and cook for about 20 minutes, or until no liquid is left.

Place fresh spinach in the bottom of a large bowl and pour cooked quinoa on top. With a fork, gently toss spinach and quinoa together.

Mix in remaining ingredients.

Serve warm or chilled.

The Supplemental Nutrition Assistance Program provides nutrition assistance to people with low income. It can help you buy nutritious foods for a better diet. To find out more, contact 1-800-352-8401. This institution is an equal opportunity provider and employer. This material was funded by USDA’s Supplemental Nutrition Assistance Program (SNAP).

Issued in furtherance of Cooperative Extension work, acts of May 8 and June 30, 1914, in cooperation with the U.S. Department of Agriculture, Jeffrey C. Silvertooth, Associate Dean & Director, Economic Development & Extension, College of Agriculture Life Sciences, The University of Arizona. The University of Arizona is an equal opportunity, affirmative action institution. The University does not discriminate on the basis of race, color, religion, sex, national origin, age, disability, veteran status, or sexual orientation in its programs and activities.

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Nutrition Facts

Serving Size1/2 cup
Calories98
Sodium96mg
Iron1mg
Protein4g
Cholesterol7mg
Total Fat0g
Saturated Fat1g
Folate86mcg
Calcium66mg
Percent calories from fat35
Total Carbohydrates12g
Dietary Fiber3g