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Quinoa is an ancient grain from South America. It's a complete plant-based protein with antioxidants and heart-healthy monounsaturated fat.

Serves 4

Quinoa is an ancient grain from South America. It's a complete plant-based protein with antioxidants and heart-healthy monounsaturated fat.

In a medium saucepan over high heat, bring quinoa and water to a boil. Reduce heat to medium-low and cover. Simmer for about 10 minutes or until the quinoa is tender.

Remove quinoa from heat and let stand, covered, for 5 minutes. Then fluff quinoa with a fork and spread it out onto a large, rimmed baking sheet to cool.

In a small bowl, whisk lemon juice, garlic and pepper. Whisk in oil little by little to make the dressing.

After the quinoa has cooled, put it in a large bowl. Add the dressing, cucumber, tomatoes, parsley and onion. Top with feta cheese and toss gently to mix.

• 1 cup quinoa
• 2 cups water
• 1 lemon, juiced (about 2 tablespoons)
• 1 garlic clove, minced
• 1/4 teaspoon ground black pepper
• 2 tablespoons olive or canola oil
• 1 large cucumber, seeded and cut into 1/2-inch pieces
• 1 pint cherry tomatoes, halved
• 1/3 cup chopped parsley
• 1/4 cup chopped red onion
• 1/2 cup reduced-fat feta cheese

DASH Eating Plan Servings

Diabetes Meal Plan Choices

Mayo Clinic Healthy Weight Pyramid Servings

Nutritional analysis per serving