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Red Quinoa and Roasted Cauliflower Salad

 
This recipe belongs to the top 10% of the healthiest recipes.healthy
This recipe is vegetarian.vegetarian
This recipe can be made gluten free by choosing gluten-free versions of basic ingredients commonly found in supermarkets or online.gluten-free
 
One serving costs about $2.14

$2.14 per serving

2 people like this recipe

2 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

4 vegetarian,gluten-free,healthy,gluten free,lacto ovo vegetarian side dish,lunch,main course,salad,main dish,dinner
spoonacular Score:92%

Spoonacular Score: 92%

 

Need a gluten free and lacto ovo vegetarian main course? Red Quinoan and Roasted Cauliflower Salad could be a super recipe to try. This recipe makes 4 servings with 351 calories, 13g of protein, and 16g of fat each. For $2.14 per serving, this recipe covers 27% of your daily requirements of vitamins and minerals. This recipe is liked by 2 foodies and cooks. From preparation to the plate, this recipe takes approximately approximately 45 minutes. If you have cauliflower, olive oil, walnuts, and a few other ingredients on hand, you can make it. It is brought to you by Foodista. All things considered, we decided this recipe deserves a spoonacular score of 92%. This score is excellent. Similar recipes are Roasted Cauliflower and Quinoa Salad, CURRY ROASTED CAULIFLOWER & QUINOA SALAD, and Roasted Cauliflower and Mushroom Quinoa Salad in Balsamic Vinaigrette.

Salad on the menu? Try pairing with Chardonnay, Gruener Veltliner, and Sauvignon Blanc. Sauvignon Blanc and Gruner Veltliner both have herby notes that complement salads with enough acid to match tart vinaigrettes, while a Chardonnay can be a good pick for creamy salad dressings. You could try District 7 Estate Chardonnay. Reviewers quite like it with a 5 out of 5 star rating and a price of about 18 dollars per bottle.

District 7 Estate Chardonnay

Our 2012 vintage has aromas of tropical fruit and butterscotch that lead into a lively blend of pear, pineapple and citrus flavors

» Get this wine on Amazon.com

Ingredients

Servings:
1 medium
1 medium cauliflower
cauliflower
1 cup
1 cup red quinoa
red quinoa
0.33 cups
0.33 cups walnuts
walnuts
0.25 cups
0.25 cups dried apricots
dried apricots
0.33 cups
0.33 cups feta cheese
feta cheese
3
3  green onions
green onions
3 Tbsps
3 Tbsps parsley
parsley
some
some salt and pepper
salt and pepper
1
1  lemon
lemon
some
some olive oil
olive oil
1 medium cauliflower
1 medium
cauliflower
1 cup red quinoa
1 cup
red quinoa
0.33 cups walnuts
0.33 cups
walnuts
0.25 cups dried apricots
0.25 cups
dried apricots
0.33 cups feta cheese
0.33 cups
feta cheese
3  green onions
3
green onions
3 Tbsps parsley
3 Tbsps
parsley
some salt and pepper
some
salt and pepper
1  lemon
1
lemon
some olive oil
some
olive oil

Equipment

baking sheet
baking sheet
oven
oven
baking sheet
baking sheet
oven
oven


Instructions

Cook the quinoa according to package directions. Preheat the oven to 400 F Cut head of cauliflower into florets. Toss with olive oil, salt and pepper and place on a baking sheet. Roast cauliflower for 20 minutes or until tender. Meanwhile, crumble the cheese and chop the rest of the ingredients. Mix them all together, sprinkle with some extra virgin olive oil and juice from 1/2 a lemon season to taste. Serve warm or cold.

Read the detailed instructions on Foodista.com – The Cooking Encyclopedia Everyone Can Edit

Price Breakdown

Cost per Serving: $2.14
Ingredient
1 medium cauliflower
1 cup red quinoa
⅓ cups walnuts
¼ cups dried apricots
⅓ cups feta cheese
3 green onions
3 Tbsps parsley
1 lemon
some olive oil
Price
$2.99
$1.52
$0.93
$0.58
$1.18
$0.24
$0.45
$0.50
$0.17
$8.56

Tips

Health Tips

  • Quinoa is super healthy. Read more about its health benefits here.

  • Unfortunately feta cheese is high in sodium, so if you're watching your sodium intake you might need to substitute another cheese. Some say rinsing the cheese also reduces its sodium content.

  • With feta cheese, a little goes a long way, so you probably don't need to worry about using low fat varieties (plus, research suggests people who eat full fat dairy are thinner than those who eat reduced fat products!)

Price Tips

  • Dried fruit can be expensive, especially if you opt for organic. Your own dehydrator could be a great investment if you eat dried fruits regularly!

  • Most dairy products stay good well past their sell-by date. Instead of throwing out perfectly safe food that is just a few days or maybe even a week or two old, make sure the product smells fine, has a normal texture, and doesn't taste funny. Sniff testing isn't exactly rocket science and it can keep you from wasting food (and money).

Cooking Tips

  • If you've never made quinoa before, be sure to rinse it well before you prepare it. The easiest way is to put it in a fine-mesh strainer and run water over it from the sink. Skipping this step could result in bitter, even soapy tasting quinoa because quinoa's natural coating tastes pretty bad. Quinoa sold in supermarkets is often pre-rinsed, but its better to be safe than sorry, right?

  • If you're using olive oil to cook at high temperatures, make sure that the olive oil you're using has a high smoke point because heating an oil past its smoke point can ruin the flavor and even release harmful compounds into your dish. Many people recommend saving extra-virgin olive oil for cold dishes or for adding the finishing touch to a warm dish. You could also use canola oil, coconut oil, or another good high-temperature oil to be on the safe side.

  • Fresh cauliflower should be white without any discoloration. If its leaves are attached, they should be green and not wilty. Store cauliflower in the crisper in your fridge and use within 5-7 days.

  • Traditionally, feta cheese is made from sheep's or goat's milk (or a combination of the two). Now some supermarkets sell "feta-style" cheeses made from cow's milk. If you want the authentic feta experience, be sure to read the label carefully.

  • get more cooking tips
Disclaimer

Nutritional Information

Quickview
351 Calories
12g Protein
15g Total Fat
44g Carbs
98% Health Score
Limit These
Calories
351
18%

Fat
15g
24%

  Saturated Fat
3g
21%

Carbohydrates
44g
15%

  Sugar
8g
10%

Cholesterol
11mg
4%

Sodium
237mg
10%

Get Enough Of These
Protein
12g
26%

Vitamin C
89mg
108%

Vitamin K
90µg
86%

Manganese
1mg
73%

Folate
187µg
47%

Phosphorus
348mg
35%

Magnesium
131mg
33%

Fiber
8g
33%

Vitamin B6
0.62mg
31%

Copper
0.52mg
26%

Potassium
892mg
25%

Vitamin B2
0.36mg
21%

Iron
3mg
20%

Vitamin B1
0.3mg
20%

Zinc
2mg
17%

Vitamin B5
1mg
16%

Vitamin E
2mg
15%

Calcium
144mg
14%

Vitamin A
689IU
14%

Selenium
7µg
10%

Vitamin B3
1mg
10%

Vitamin B12
0.21µg
4%

covered percent of daily need

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