The last month or so I’ve been bringing in salads to work, rather than soups - because of the heat. For my lunches, I do try to stick between 200-250 calories to ensure I can have a big dinner to stop me getting cravings and eating a dessert afterwards. To keep the calories down, I’ve usually been having lots of lettuce or greens with no cheese and only one higher caloric item. The majority of the time this item is legumes such as chickpeas, lentils or even mexican beans for variety.

Having the same old salad can be quite boring, so I’m making an effort now to create some new low calorie salads and will be sharing these here with you!

This first one is using quinoa. Quinoa is very high in protein and low in calories, making it quite filling. In 50 grams, dry quinoa equates to 190 calories.

This allows for extra ingredients to be used such as tomato and some more legumes. I’ve used some basil and other fresh herbs to bring in a unique flavour to this dish and brought in some lime to add a little zing to the end!

This is one great lunchtime treat and I thoroughly enjoyed it after my 5km run!

Other ideas: Serve as an accompaniement at your bbq or put it in with some falafels in a wrap as an alternative to tabouleh.

Serves:

• 1 serve

Ingredients:

• 50 grams dried quinoa
• 150-200 grams water
• 1/4 tab of massel chicken-style vegetable stock or 1/2 tsp vegie stock of your choice
• 60 grams canned legumes of your choice, I used four bean mix
• 1 small tomato, diced
• 8 - 10 basil leaves
• 1 clove garlic, minced
• 4-5 fresh chives
• sprig parsley
• 2-3 leaves fresh lemon basil
• 2 tbs lime juice
• pinch salt
• pinch white pepper
• 1/2 tsp dijon mustard

Instructions:

1. Cook the quinoa with the boiling water with the stock and salt (if necessary). Once the water has evaporated and quinoa softened you can put aside. If necessary, add some more water and cook until softened and there is no more water in the pan.
2. Mix in half of the minced garlic and legumes.
3. In a container, place the remaining garlic, lime juice, salt, pepper and mustard and mix together.
4. Tear the herbs and stir softly into pan with the diced tomatoes.
5. Pour the dressing over the top and stir throughly to allow the dressing to be absorbed through the dish.

Nutrition per serving:
300 calories, protein 12.5g, carbohydrate 51.0g, fat 3.3g, saturated fat 0.1g, fibre 9.8g, salt 0.201 g