Cranberry Walnut Quinoa Salad

12 30 239
Ingredients Minutes Calories
Prep Cook Servings
10 min 20 min 8
Cranberry Walnut Quinoa Salad
Health Highlights
A delicious and simple quinoa salad featuring cranberries and walnuts. Perfect for fall! Low FODMAP & gluten-free.

Ingredients


1 cup Quinoa, uncooked
2 cup Cherry Tomatoes (halved)
1 cucumber(s) Cucumber (English, chopped)
2 stalk(s) Green onion (green parts ONLY, chopped)
1/2 cup Cranberries (dried or fresh)
1 cup Walnuts (chopped)
1 cup Cranberry juice (unsweetened) ((low FODMAP (see notes)))
1 tbsp Olive Oil, Extra Virgin
1 tbsp Red wine vinegar
1 tbsp Maple syrup
1 tsp Salt
1 tsp Black pepper

Instructions


  1. Bring 1.5 cups of water to a boil in a saucepan. Add quinoa, reduce heat to low, and cover saucepan with a lid. Cook quinoa for 15 minutes, then remove saucepan from heat and fluff quinoa with a fork.
  2. In a separate saucepan bring cranberry juice to a boil. Reduce heat and let the juice simmer for 5 minutes. Remove the saucepan from heat and let cool. Whisk in the olive oil, red wine vinegar, maple syrup, salt and pepper.
  3. In a large bowl mix together the tomatoes, cucumber, green onion, dried cranberries and walnuts. Once the quinoa has cooled off, mix into the large bowl. Pour the in the dressing and mix well.
  4. Store in the fridge for up to 1 week.

 

NOTES;

  • Each of the 8 servings contains approximately 1 Tbsp of dried cranberries, which is the max serving size suggested for one meal. If you are sensitive to fructans, and think you may eat more than 1 serving at a time, decrease the total amount of dried cranberries to 1/4 cup (or use fresh cranberries).
  • When purchasing cranberry juice read the label carefully. Diet cranberry juices may have added fructose and/or sugar alcohols (e.g., sorbitol, erythritol, etc.)
  • Only use the green part of the green onions. The white parts contain FODMAPs.

Nutrition Facts

Per Portion

Calories 239
Calories from fat 119
Calories from saturated fat 16.0
Total Fat 13.2 g
Saturated Fat 1.8 g
Trans Fat 0.0 g
Polyunsaturated Fat 8.0 g
Monounsaturated Fat 2.9 g
Cholesterol 0
Sodium 303 mg
Potassium 388 mg
Total Carbohydrate 25.9 g
Dietary Fiber 3.9 g
Sugars 10.4 g
Protein 6.1 g

Dietary servings

Per Portion


Fruit 0.3
Grain 1.1
Meat Alternative 0.5
Vegetables 1.1

Energy sources


Pygal40%463.52782571288157168.108275777137650%309.2227014634342246.8713457687945810%352.31479047995487111.7318087512932640%50%10%CarbohydratesFatProtein

Meal Type(s)





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