Day: June 5, 2023

Diabetes-Friendly Grilled Veggie Quinoa Salad

This Quinoa and Grilled Vegetable Salad is a vibrant and nutritious dish that combines the nuttiness of quinoa with the smoky flavors of grilled vegetables. Quinoa salad is a perfect option for a light lunch or a refreshing dinner. The colorful array of vegetables, including zucchini, red bell peppers, eggplant, and red onion, adds visual appeal to the dish and provides a variety of textures.

To enhance the flavors, fresh herbs like parsley and mint are added, along with tangy feta cheese that adds a creamy and salty element. The salad is dressed with a zesty dressing made from olive oil, lemon juice, Dijon mustard, and garlic, which adds a refreshing and citrusy note to the dish.

Not only is this Quinoa and Grilled Vegetable Salad delicious, but it's also packed with nutrients. Quinoa is a complete protein and a great source of dietary fiber, while the grilled vegetables provide an abundance of vitamins, minerals, and antioxidants. It's a satisfying and wholesome meal that will leave you feeling nourished and energized.

Ingredients:

1 cup quinoa

2 cups water

2 zucchinis, sliced lengthwise

2 red bell peppers, halved and seeded

1 eggplant, sliced into rounds

1 red onion, sliced into rounds

2 tablespoons olive oil

Salt and pepper to taste

1/4 cup fresh parsley, chopped

1/4 cup fresh mint, chopped

1/4 cup feta cheese, crumbled

Directions:

Rinse the quinoa thoroughly in a fine-mesh strainer and then combine with water in a saucepan.

 

Bring to a boil, then reduce the heat and let simmer for 15-20 minutes, or until the water has been absorbed. Fluff with a fork and set aside to cool.

 

Preheat a grill or grill pan over medium-high heat.

 

Brush the zucchini, red bell peppers, eggplant, and red onion with olive oil and season with salt and pepper.

 

Grill the vegetables until tender and lightly charred, about 4-5 minutes per side. Remove from the grill and let cool.

 

Chop the grilled vegetables into bite-sized pieces and place them in a large mixing bowl.

 

Add the cooked quinoa, fresh parsley, fresh mint, and crumbled feta cheese to the bowl. Toss gently to combine.

 

In a small bowl, whisk together the ingredients for the zesty dressing: 2 tablespoons olive oil, 2 tablespoons lemon juice, 1 teaspoon Dijon mustard, 1 clove garlic (minced), salt, and pepper.

 

Drizzle the dressing over the salad and toss again to coat everything evenly.

 

Serve the quinoa and grilled vegetable salad chilled or at room temperature.

 

Recipe Tips and Variations:

Feel free to swap the vegetables with your favorites. Asparagus, mushrooms, or cherry tomatoes would make excellent additions or substitutes.

 

Customize the dressing by adding a touch of honey or maple syrup for a hint of sweetness.

 

Enhance the salad's protein content by adding grilled chicken, tofu, or chickpeas.

 

For a vegan version, skip the feta cheese or use dairy-free alternatives.

 

Experiment with different herbs like basil or cilantro to add a unique twist to the recipe.

 

 

Prep Time: 15 minutes | Cooking Time: 20 minutes | Total Time: 35 minutes

Kcal: 265 kcal | Servings: 4 servings