Category: Lunch

A recipe for a diabetic-friendly dish along with its calorie count and benefits of the ingredients:

This quinoa and vegetable salad is a nutritious and satisfying meal option for individuals managing diabetes. It’s packed with fiber, protein, and essential nutrients while being relatively low in calories and carbohydrates.

Ingredients:⤵️

• 1 cup quinoa, rinsed

• 2 cups water

• 1 cup diced cucumbers

• 1 cup cherry tomatoes, halved

• 1 cup diced bell peppers (any color)

• 1/4 cup chopped fresh parsley

• 1/4 cup chopped fresh mint

• 1/4 cup crumbled feta cheese (optional)

• 2 tablespoons extra-virgin olive oil

• 2 tablespoons freshly squeezed lemon juice

• Salt and pepper to taste

Instructions:⤵️

1. In a medium saucepan, bring the water to a boil. Add the quinoa and a pinch of salt, then reduce the heat to low. Cover and simmer for 15-20 minutes, or until the quinoa is tender and the water is absorbed. Remove from heat and let it cool.
   2. In a large mixing bowl, combine the cooked quinoa, diced cucumbers, cherry tomatoes, diced bell peppers, chopped parsley, and chopped mint.
   3. In a small bowl, whisk together the extra-virgin olive oil, lemon juice, salt, and pepper to make the dressing.
   4. Pour the dressing over the quinoa and vegetables, and toss until everything is well coated.
   5. If using, sprinkle the crumbled feta cheese over the salad and gently toss again.
   6. Serve chilled or at room temperature.

Calorie Count:

• 1 cup cooked quinoa: 222 calories

• 1 cup diced cucumbers: 16 calories

• 1 cup cherry tomatoes: 27 calories

• 1 cup diced bell peppers: 25 calories

• 1/4 cup chopped fresh parsley: 11 calories

• 1/4 cup chopped fresh mint: 4 calories

• 2 tablespoons extra-virgin olive oil: 239 calories

• 2 tablespoons lemon juice: 8 calories

• Salt and pepper: negligible calories

• Optional: 1/4 cup crumbled feta cheese: 99 calories

Total Calories (without feta cheese): Approximately 552 calories
Total Calories (with feta cheese): Approximately 651 calories

Benefits of Ingredients:

• Quinoa: High in protein and fiber, low glycemic index, helps regulate blood sugar levels.

• Vegetables: Provide essential vitamins, minerals, and antioxidants, low in calories and carbohydrates.

• Olive Oil: Healthy monounsaturated fats, helps improve heart health.

• Fresh Herbs: Add flavor without extra calories, rich in vitamins and minerals.

• Feta Cheese (optional): Adds calcium and protein, but should be consumed in moderation due to its higher calorie and fat content.

Enjoy ՞ ̥_ ̫ _ ̥՞♡

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