Quinoa salad is a nutritious and vibrant dish perfect for anyone looking to incorporate more healthy foods into their diet. Rich in protein, fiber, and essential nutrients, quinoa is a complete protein that helps support muscle health and energy levels. This salad is not only low in calories—around 250 calories per serving—but also packed with vitamins and minerals from fresh vegetables. The combination of flavors and textures makes it a delightful meal or side dish that can be enjoyed at any time of the day.
Servings and Preparation Time
This refreshing quinoa salad serves 4 people and takes approximately 30 minutes to prepare. With its quick cooking time, it’s an ideal choice for a nutritious meal during busy weekdays or a light lunch on the weekends.
Ingredients
- 1 cup quinoa
- 2 cups water or vegetable broth
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1 bell pepper (any color), diced
- 1/4 cup red onion, finely chopped
- 1/4 cup fresh parsley, chopped
- 1/4 cup feta cheese, crumbled (optional)
- 3 tablespoons olive oil
- 2 tablespoons lemon juice
- Salt and pepper to taste
Instructions
- Rinse the Quinoa: Start by rinsing the quinoa under cold water in a fine mesh strainer. This helps to remove its natural coating, called saponin, which can impart a bitter flavor.
- Cook the Quinoa: In a medium saucepan, combine the rinsed quinoa and water (or vegetable broth) and bring to a boil. Once boiling, reduce the heat to low, cover, and simmer for about 15 minutes, or until the quinoa is fluffy and the water is absorbed. Remove from heat and let it cool.
- Prepare the Vegetables: While the quinoa is cooking, chop the cherry tomatoes, cucumber, bell pepper, and red onion. Place the chopped vegetables in a large mixing bowl.
- Combine Ingredients: Once the quinoa has cooled, add it to the bowl with the vegetables. Toss in the chopped parsley and feta cheese, if using.
- Dress the Salad: In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper. Pour the dressing over the salad and mix well to combine all the ingredients.
- Serve: This salad can be served immediately or refrigerated for an hour to allow the flavors to meld. Enjoy it as a main dish or a side!
Tips and Additional Information
To enhance the flavor profile of this quinoa salad, consider adding ingredients such as avocado, black beans, or corn. These additions not only bring variety but also increase the nutrient content of the dish. For those who prefer a bit of crunch, adding nuts or seeds like sunflower seeds or almonds can create a delightful contrast in texture.
Make sure to store any leftovers in an airtight container in the refrigerator. This salad can be enjoyed cold or at room temperature, making it a versatile option for meal prep. Remember, you can customize this salad according to your taste preferences.
