Veg-heavy

Quinoa, Feta & Beetroot

Better on the second day, which makes it good lunchbox food.

25 min Serves 2 Stove, Saucepan

Per serving

483

kcal

19.1 g

protein

45 g

carbs

26.3 g

fat

4 g protein per 100 kcal · 6.8 g fibre. Calculated from the exact weights below using standard food composition data, so they are close estimates rather than lab values.

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Ingredients

For 2 servings.

  • Quinoa, dry weight100 g
  • Feta100 g
  • Beetroot150 g
  • Cucumber100 g
  • Olive oil15 g
  • Rocket(optional)40 g
  • Pumpkin seeds(optional)20 g

Method

  1. 1Simmer the rinsed quinoa 15 minutes, then cool it.
  2. 2Fold everything through with the oil and plenty of pepper.

New to cooking? Read this first

The techniques and safety points this recipe uses, explained from scratch.

Rinsing rice, lentils and tinned beansShow

Rinsing washes off loose starch (so rice is less sticky), dust and grit (lentils), and the salty, starchy liquid in a tin of beans.

  1. Tip it into a sieve and hold it under the cold tap.
  2. Swish it around with your hand for about 30 seconds, until the water running out is mostly clear.
  3. Shake off the excess water before it goes in the pan.
Simmer vs boil — what the bubbles tell youShow

A boil is big bubbles rolling hard across the whole surface. A simmer is much gentler: small bubbles rising lazily, a few breaking the surface. Stews, sauces and soups simmer; boiling makes meat tough and sauces catch on the bottom.

  1. Bring it up to the boil on a higher heat, then turn the heat down until the bubbling calms to a gentle simmer.
  2. Check every few minutes and adjust — a lid on makes it hotter, a lid off lets it thicken.
  3. Stir now and then, scraping the bottom, so nothing sticks and burns.

Ready when: Small, steady bubbles — not a still surface, not a rolling boil.

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A standard home version of a well-known dish, written for Solviro. Nutrition is estimated from ingredient weights and will vary with brands and portions.