Introduction
Quinoa Salad is a vibrant, healthy dish that combines protein-rich quinoa with fresh vegetables, herbs, and a tangy lemon or vinaigrette dressing. This versatile salad is perfect for lunch, dinner, or as a side dish for any occasion. It’s light, refreshing, and packed with essential nutrients, making it a great option for a healthy and satisfying meal.
Ingredients
- 1 cup quinoa (rinsed)
- 2 cups water or vegetable broth
- 1 cucumber (diced)
- 1 bell pepper (diced, any color)
- 1/2 red onion (finely chopped)
- 1/2 cup cherry tomatoes (halved)
- 1/4 cup kalamata olives (pitted and sliced)
- 1/4 cup feta cheese (crumbled, optional)
- 1/4 cup fresh parsley (chopped)
- 1/4 cup fresh mint (chopped)
- 1 avocado (diced, optional)
- 1/4 cup extra virgin olive oil
- 2 tbsp lemon juice (freshly squeezed)
- 1 tbsp red wine vinegar (optional)
- 1 tsp Dijon mustard
- 1 clove garlic (minced)
- Salt and pepper (to taste)
- 1 tsp honey or maple syrup (optional, for sweetness)
Instructions
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Cook the Quinoa:
- Rinse the quinoa under cold water to remove any bitterness.
- In a medium saucepan, bring 2 cups of water or vegetable broth to a boil. Add the rinsed quinoa, reduce the heat to low, cover, and simmer for 12-15 minutes until the quinoa is tender and all the liquid is absorbed.
- Remove from heat, fluff the quinoa with a fork, and let it cool for about 10 minutes.
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Prepare the Vegetables:
- While the quinoa is cooling, dice the cucumber, bell pepper, red onion, and halve the cherry tomatoes. Slice the olives and dice the avocado if using.
- Chop the fresh parsley and mint, which will add brightness and flavor to the salad.
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Make the Dressing:
- In a small bowl, whisk together the olive oil, lemon juice, red wine vinegar (if using), Dijon mustard, minced garlic, salt, pepper, and honey or maple syrup. Adjust seasoning to taste.
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Assemble the Salad:
- In a large bowl, combine the cooled quinoa with the prepared vegetables, olives, and crumbled feta (if using). Add the chopped parsley and mint.
- Pour the dressing over the salad and toss gently to combine. Ensure the dressing evenly coats all the ingredients. Taste and adjust seasoning as needed.
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Serve:
- Serve the quinoa salad chilled or at room temperature. It can be enjoyed on its own as a light meal or as a side dish to grilled chicken, fish, or other main dishes.
Health Considerations
- High in Protein: Quinoa is a complete protein, making this salad an excellent plant-based option for those looking to increase their protein intake.
- Rich in Fiber: The combination of quinoa, fresh vegetables, and herbs provides a good amount of fiber, which aids digestion and helps maintain a healthy gut.
- Low in Calories and Healthy Fats: This salad is low in calories and contains heart-healthy fats from the olive oil and avocado.
- Gluten-Free: Quinoa is naturally gluten-free, making this dish suitable for those with gluten sensitivities.
Serving Suggestions
- As a Main Dish: Serve with a side of crusty bread or pita for a satisfying, light meal.
- As a Side Dish: Pair the quinoa salad with grilled chicken, fish, or roasted vegetables for a complete meal.
- Meal Prep: This salad is great for meal prep; store it in an airtight container for up to 3 days in the refrigerator. Add avocado just before serving to keep it fresh.
Tips
- Use Vegetable Broth for More Flavor: Cooking quinoa in vegetable broth instead of water enhances its flavor and makes the salad even more delicious.
- Cool the Quinoa: Ensure the quinoa is completely cooled before mixing it with the vegetables to prevent the herbs from wilting and the vegetables from becoming mushy.
- Customize the Ingredients: You can add other ingredients like roasted chickpeas, nuts, or seeds for extra crunch, or swap out vegetables depending on what’s in season.
- Make Ahead: The salad can be made in advance and stored in the fridge. Just wait to add any delicate ingredients like avocado until just before serving to prevent them from browning.
