Ingredients
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1 teaspoon canola oil
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1 tablespoon minced garlic
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¼ cup diced yellow (or purple) onion
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2 ½ cups water
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3 teaspoons salt, divided, or to taste
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1/2 teaspoon ground black pepper, divided
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2 cups quinoa
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¾ cup diced fresh tomato
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¾ cup diced carrots
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½ cup diced yellow bell pepper
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½ cup diced cucumber
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½ cup frozen corn kernels, thawed
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¼ cup diced red onion
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1 ½ tablespoons chopped fresh cilantro
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1 tablespoon chopped fresh mint
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3 tablespoons balsamic vinegar
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2 tablespoons olive oil
Directions
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Heat canola oil in a saucepan over medium heat. Add garlic and yellow onion; cook and stir until onion has softened and turned translucent, about 5 minutes. Add water, 2 teaspoons salt, and 1/4 teaspoon pepper; bring to a boil.
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Stir quinoa into the pan, reduce the heat to medium-low, and cover. Simmer until quinoa is tender, about 20 minutes. Drain any remaining water with a mesh strainer; transfer quinoa to a large mixing bowl. Cover and refrigerate until cold, about 45 minutes.
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Stir tomato, carrots, bell pepper, cucumber, corn, and red onion into chilled quinoa. Season with cilantro, mint, and remaining 1 teaspoon salt and 1/4 teaspoon black pepper. Drizzle with balsamic vinegar and olive oil, then gently stir until evenly mixed.
Nutrition Facts (per serving)
| 99 | Calories |
| 4g | Fat |
| 14g | Carbs |
| 2g | Protein |
| Nutrition Facts | |
|---|---|
| Servings Per Recipe 10 | |
| Calories 99 | |
| % Daily Value * | |
| Total Fat 4g | 5% |
| Saturated Fat 1g | 3% |
| Cholesterol 0mg | 0% |
| Sodium 649mg | 28% |
| Total Carbohydrate 14g | 5% |
| Dietary Fiber 2g | 7% |
| Total Sugars 3g | |
| Protein 2g | 5% |
| Vitamin C 17mg | 19% |
| Calcium 22mg | 2% |
| Iron 1mg | 5% |
| Potassium 193mg | 4% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.
