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Perfectly Balanced Quinoa Salad Recipe
Quinoa salad has become increasingly popular for its versatility in meal creation. It's a delightful blend of grains and vegetables that can be enjoyed as a light lunch or a side dish. This versatile recipe showcases how easy it is to prepare a nutritious, fiber-rich, and protein-packed dish with just a few simple ingredients.
Preparation time: 20 minutes; Cooking time: 15 minutes
Number of servings: 4
Ingredients:
- 1 cup quinoa (cooked)
- 2 cups cherry tomatoes, halved
- 1 cucumber, diced into small cubes
- 1 red bell pepper, finely chopped
- 1/4 cup red onion, sliced thinly and softened in a little oil
- 1/3 cup extra virgin olive oil
- 2 tablespoons fresh lemon juice
- 1 teaspoon ground cumin
- Salt to taste
- Fresh parsley for garnish (optional)
Steps:
First, cook the quinoa according to package directions. Drain and let it cool.
In a large bowl, mix together the cooled quinoa with cherry tomatoes, cucumber, red bell pepper, and the softened red onion.
Create the dressing by whisking together olive oil, lemon juice, cumin, salt to taste. Pour this over the salad ingredients and toss until everything is well coated.
Garnish with fresh parsley if desired. The salad can be eaten immediately or refrigerated for up to three days before serving.
Tips:
- You can substitute quinoa with another grain such as barley, farro, or bulgur.
- Feel free to use any kind of bell pepper—red, yellow, orange, or green—depending on your preference and what’s available in the market.
- The amount of salt should be adjusted according to personal taste; some people prefer a little more while others like it less salty.
Benefits:
This quinoa salad is not only delicious but also incredibly healthy. Quinoa itself contains all nine essential amino acids making it a complete protein source, which makes this dish particularly beneficial for vegetarians and vegans. It's low in fat yet rich in fiber, vitamins, minerals, and antioxidants.
The cherry tomatoes add natural sweetness that complements the spiciness of the red bell pepper. Diced cucumber brings fresh and cooling texture to the salad. Finely chopped red onion adds a slight pungency which balances out the other flavors nicely. Olive oil is used here because it helps emulsify the dressing, giving the dish a creamy consistency without any heavy cream or butter.
Using lemon juice instead of vinegar emphasizes on the fresh taste that pairs excellently with the crunchiness from vegetables and nuttiness provided by quinoa. Cumin provides warmth and complexity to the flavors which makes this dish more interesting than just bland.
Cooking Tips:
- Always rinse the quinoa before cooking as it contains saponins, a natural pesticide that can be slightly bitter if not washed off properly.
- For perfect texture in your salad, cook quinoa until it's al dente (not too soft). This will help retain its shape when added to the rest of the ingredients and prevent mushiness which might occur otherwise.
Variations:
This basic recipe can be easily adjusted based on personal preferences or dietary requirements. For instance, you could add grilled chicken for a heartier meal; black beans instead of quinoa if you prefer more protein; avocado for extra creaminess and richness; or any other vegetable like bell peppers that you enjoy.
Quinoa salad is highly adaptable depending upon the occasion. You can serve this as part of a buffet spread at an outdoor gathering during summer, pack it up in containers to take on picnics, or simply have it alongside grilled fish for dinner. It’s versatile enough to pair well with many different dishes making it ideal for various occasions.
Enjoy your healthy and tasty quinoa salad! Whether you're looking for something quick for lunch or want to impress guests at a gathering, this simple yet satisfying dish checks all the boxes. With its combination of refreshing flavors and nutritional benefits, you'll surely find it one of those go-to recipes that everyone loves!