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Quinoa, Toasted Corn and Cherry Tomato Salad with Toasted Walnuts and Feta

 
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Sweet cherry tomatoes, crunchy cucumbers, smoky toasted corn, toasted walnuts, black olives and feta cheese are tossed together with extra-virgin olive oil, fresh lemon juice, parsley and mint, a tasty and flavorful salad that can be served as a side dish or a nutritious and delicious main dish!

Yield

6

servings

Prep

15

min

Cook

15

min

Ready

36

min

Low Cholesterol, Trans-fat Free, Good source of fiber
 

Ingredients

2 cups water
1 cup quinoa
rinsed well
1 teaspoon olive oil
1 clove garlic
or as needed, minced
1 cup corn
fresh or frozen
8 ounces tofu
baked smoked, 1 package, diced, optional
1 cup cherry tomatoes
quartered
1 cup cucumbers
diced
¼ cup black olives
cored and roughly chopped
*
½ cup parsley leaves
freshly chopped
¼ cup mint leaves
freshly chopped
*
1 each chipotle chili peppers
in adobo sauce, finely chopped, or to taste, optional
*
cup walnuts
coarsely chopped and toasted
½ cup feta cheese
crumbled
3 tablespoons lemon juice
freshly squeezed
3 tablespoons olive oil, extra-virgin
salt and black pepper
to taste
*

Directions

Bring water and quinoa to a boil in a medium saucepan.

Reduce the temperature to a simmer, cover and cook until the water has been absorbed, 15 minutes, remove from the heat, and let sit for another 5 minutes.

Fluff the quinoa with a fork. Set aside.

Meanwhile heat the olive oil in a medium nonstick skillet over medium high heat.

Add the corn, stirring often, toast the corn for about 10 minutes until the corn turn into brown in spots. Set aside.

Put the quartered cherry tomatoes into a salad spinner, spin a few times to get rid of the excess liquid.

With a melon spoon get rid of the seeds of cucumber, cut into cubes, if still feel too much liquid, use the salad spinner to remove the extra liquid.

In a large bowl, add the corn, tofu if using, tomatoes, cucumber, olives, parsley, mint and chipotle if needed.

Add the olive oil and lemon juice, mix well.

Add the toasted walnuts and feta cheese.

Toss well to combine.

Season with salt and black pepper to taste.

Serve or put in the frige for a couple of hours or overnight, the flavor will be even better.

 

* not incl. in nutrient facts

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Nutrition Facts

Serving Size 252g (8.9 oz)
Amount per Serving
Calories 35955% of calories from fat
 % Daily Value *
Total Fat 22g 34%
Saturated Fat 4g 19%
Trans Fat 0g
Cholesterol 11mg 4%
Sodium 161mg 7%
Total Carbohydrate 11g 11%
Dietary Fiber 5g 19%
Sugars g
Protein 27g
Vitamin A 18% Vitamin C 123%
Calcium 24% Iron 25%
* based on a 2,000 calorie diet How is this calculated?

 

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