man playing guitar with granddaughter

Pear and quinoa salad

December 16, 2015 | Tanya M. Salcido
Pear and quinoa salad

Holiday parties serve up rich meals, drinks and sweets that in the end may leave us longing for a lower calorie option.

Reach instead for a filling grain dish such as quinoa, topped with a hint of sweetness.

Quinoa is a perfect whole grain choice because it contains twice the amount fiber as most other grains and it’s rich in protein, iron and magnesium, says Katie Rankell, a registered dietitian with the UCI Health Weight Management Program. Also, pears surpass almost all fruit in their extremely high fiber content and they contain a high amount of Vitamin C.

Rankell suggests the following recipe for a boost in protein and fiber.

Pear and Quinoa Salad

Servings: 4

Ingredients

Dressing

  • 1/3 cup balsamic vinegar
  • 1 tablespoon extra virgin olive oil
Salad
  • 2 cups cooked quinoa (red provides more color)
  • 2 cups chopped pear
  • 2 stalks celery, chopped
  • 1/4 cup golden raisins
  • 1/4 cup sliced almonds
  • Four romaine lettuce leaves

Directions

Combine all ingredients and mound onto lettuce leaves. Serve at room temperature or chilled, and enjoy.

Nutritional information

  • 258 calories
  • 45 g carbohydrates
  • 6 g protein
  • 4 g fiber
  • 161 mg sodium
  • 7g fat (no saturated fat, trans fat, or cholesterol)
  • 7 g dietary fiber
  • 17 g sugars

Related Stories

Want more stories like this? Subscribe to the Live Well blog.

* indicates required

View previous campaigns.

Comments

Chloe
January 15, 2016

Why does the nutrition list 4 grams of fiber AND 7 grams of dietary fiber?

UCI Health
January 15, 2016

Thanks for catching the error. The salad has 7 grams of fiber.

Post a Comment

Your email address will not be displayed.
*