If you’re looking for a nutritious, light meal that fits into a variety of special diets, this quinoa salad is the perfect choice. Packed with protein, fiber, and vitamins, quinoa is a great gluten-free alternative to other grains, making this salad ideal for those on gluten-free, vegan, or vegetarian diets. This dish is rich in antioxidants, thanks to the colorful vegetables, and offers a fresh, satisfying taste without feeling heavy. It’s also perfect for meal prepping as it stores well in the fridge for several days. Whether you’re trying to maintain a healthy lifestyle or need a quick, nourishing meal, this quinoa salad is an excellent option.
Total Time: 30 Minutes
Prep Time: 10 Minutes
Cook Time: 20 Minutes
Serves: 4 servings
Ingredients for Quinoa Salad:
- 1 cup quinoa (rinsed)
- 2 cups water or vegetable broth
- 1 medium cucumber, diced
- 1 medium tomato, diced
- 1 red bell pepper, diced
- 1/4 cup red onion, finely chopped
- 1/4 cup fresh parsley, chopped
- 1/4 cup feta cheese (optional, omit for vegan option)
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- 1 teaspoon dried oregano
- Salt and pepper, to taste
How to Make Quinoa Salad
- Cook the Quinoa: In a medium saucepan, add 2 cups of water or vegetable broth and bring it to a boil. Once boiling, add 1 cup of quinoa and lower the heat to a simmer. Cover and cook for about 15-20 minutes, or until the quinoa is tender and the water has been absorbed. Remove from heat and let the quinoa sit, covered, for an additional 5 minutes. Then, fluff the quinoa with a fork to separate the grains.
- Prepare the Vegetables: While the quinoa is cooking, prepare the vegetables. Dice the cucumber, tomato, and bell pepper. Finely chop the red onion and fresh parsley.
- Assemble the Salad: In a large mixing bowl, combine the cooked quinoa with the diced vegetables. Add the chopped parsley, and if using, crumble in the feta cheese.
- Make the Dressing: In a small bowl, whisk together the olive oil, lemon juice, dried oregano, salt, and pepper. Pour the dressing over the salad and toss everything together to coat evenly.
- Chill and Serve: You can serve the salad immediately or refrigerate it for 30 minutes to allow the flavors to meld together. Serve chilled as a light lunch or a side dish to your main meal.
Tips for the Perfect Quinoa Salad
- Rinse the Quinoa: Be sure to rinse the quinoa thoroughly before cooking to remove its natural coating, called saponin. This can give quinoa a bitter taste if not washed off.
- Cooking with Broth: For extra flavor, cook the quinoa in vegetable or chicken broth instead of plain water. This adds depth to the quinoa, making the salad even tastier.
- Flavor Variations: Feel free to experiment with different vegetables depending on the season or what you have on hand. For example, you can add corn, carrots, avocado, or olives for more variety.
- Make It Vegan: To keep the salad fully vegan, simply omit the feta cheese. You can replace it with a vegan cheese option or leave it out entirely.
Customization Ideas
This quinoa salad is highly customizable to suit your taste preferences or dietary needs. For example, if you’re on a low-carb or keto diet, you can skip the quinoa and use cauliflower rice instead. You can also add grilled chicken, shrimp, or tofu for a protein boost if you’re not following a plant-based diet. Additionally, experiment with different dressings such as balsamic vinaigrette or tahini-based dressings for a different flavor profile.
Feel free to add or remove ingredients based on your taste preferences!
Serving Suggestions
This quinoa salad is incredibly versatile. It can be served as a light lunch or as a side dish to a main entrée, such as grilled chicken, fish, or roasted vegetables. It’s also perfect for meal prepping as it stores well in the fridge for 3-4 days, allowing you to enjoy a quick, healthy meal throughout the week.
Enjoy this fresh, healthy, and satisfying salad as part of your special diet regimen, and feel free to modify it based on your dietary preferences!
