Table of Information
| Aspect | Detail |
|---|---|
| Preparation Time | 15 minutes |
| Total Time | 30 minutes |
| Servings | 4 servings |
Introduction
Quinoa salad is a light, nutritious, and versatile dish that’s perfect for a healthy lunch or a side. Packed with protein-rich quinoa and a variety of fresh vegetables, it’s a wholesome and satisfying meal.
Ingredients
- 1 cup quinoa
- 2 cups water or vegetable broth
- 1 cucumber, diced
- 1 red bell pepper, diced
- 1/2 red onion, finely chopped
- 1 cup cherry tomatoes, halved
- 1/4 cup fresh parsley, chopped
- 1/4 cup olive oil
- Juice of 1 lemon
- Salt and pepper to taste
- Optional: Feta cheese, olives, avocado, or nuts
Directions
- Cook Quinoa: Rinse quinoa under cold water. In a pot, bring water or vegetable broth to a boil. Add quinoa, reduce heat to low, cover, and simmer for about 15 minutes or until quinoa is cooked and water is absorbed. Let it cool.
- Chop Vegetables: While quinoa is cooling, dice the cucumber, bell pepper, and onion, and halve the cherry tomatoes.
- Make Dressing: In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
- Combine Ingredients: In a large bowl, mix the cooled quinoa with the vegetables. Pour the dressing over the salad and toss to combine.
- Add Parsley: Stir in the fresh parsley and any optional ingredients like feta cheese or olives.
- Serve: Serve the salad chilled or at room temperature.
Important Tips
- Rinsing Quinoa: Always rinse quinoa to remove its natural coating, saponin, which can make it taste bitter or soapy.
- Quinoa Cooking: Ensure quinoa is fluffy and fully cooked; it should have a slight bite to it.
- Dressing Taste: Adjust the dressing according to your taste, adding more lemon juice or seasoning if needed.
Quinoa Salad Variations
- Mediterranean Style: Add feta cheese, olives, and a sprinkle of oregano.
- Sweet and Crunchy: Include diced apples, walnuts, and a hint of honey in the dressing.
- Southwestern Twist: Mix in black beans, corn, cilantro, and a lime dressing.
- Asian Flair: Use a soy sauce-based dressing, edamame, and sesame seeds.
Storing and Reheating
- Storing: Store in an airtight container in the refrigerator for up to 5 days.
- Freezing: Not recommended as it can change the texture of the vegetables and quinoa.
How to Reheat Quinoa Salad
- Quinoa salad is usually enjoyed cold or at room temperature and doesn’t require reheating.
Pros and Cons
Pros
- Nutrient-rich, offering a good balance of protein, fiber, and vitamins.
- Versatile and can be customized with various ingredients.
- Suitable for meal prep as it stores well in the fridge.
Cons
- Some might find quinoa’s texture or flavor unappealing.
- Requires cooking quinoa, which may be a new process for some.
- Fresh ingredients needed for the best taste, which may not always be on hand.