Eat Well Recipe: Mediterranean Quinoa Salad with Lemon Vinaigrette

 

Mediterranean Quinoa Salad with Lemon Vinaigrette

Ingredients

• 1 cup dry quinoa (rinsed)
• 2 cups water or low-sodium vegetable broth
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• ½ red onion, finely chopped
• ½ cup Kalamata olives, sliced
• ¼ cup fresh parsley, chopped
• Vinaigrette: 3 tbsp extra virgin olive oil, juice of 1 large lemon, 1 clove minced garlic, and ½ tsp dried oregano.

Instructions & Method

1. Cook Quinoa: Combine quinoa and water in a pot. Bring to a boil, then reduce heat, cover, and simmer for 15 minutes. Fluff with a fork and let cool.
2. Prep Vegetables: While quinoa cools, chop the tomatoes, cucumber, onion, and parsley.
3. Whisk Dressing: In a small bowl, whisk together the olive oil, lemon juice, garlic, and oregano until emulsified.
4. Assemble: In a large mixing bowl, combine the cooled quinoa with the vegetables and olives.
5. Toss: Pour the vinaigrette over the salad and toss well to ensure every grain is coated. Serve chilled or at room temperature.

Tips for Success for Heart Health

The inclusion of extra virgin olive oil is vital as it provides monounsaturated fats that help reduce systemic inflammation and support healthy cholesterol levels. Quinoa serves as a powerful gluten-free whole grain, offering high fibre content that aids in scraping LDL cholesterol from the arterial walls. To further prevent heart attacks and manage blood pressure, avoid adding salt to the dressing; instead, let the acidity of the lemon and the pungency of the raw garlic enhance the flavour profile. Garlic contains allicin, which is known to improve blood flow and reduce platelet aggregation. Incorporating a wide variety of colourful vegetables ensures a high intake of potassium and antioxidants, which are essential for maintaining vascular elasticity and protecting the heart against oxidative stress.

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