Perfectly Balanced Quinoa Salad: A Healthy Lunch Recipe

Quinoa salad is a versatile dish that can be enjoyed as a light lunch or dinner option. This popular grain-based recipe offers you the opportunity to balance your meal with various ingredients. The combination of quinoa, vegetables, and proteins makes it both nutritious and delicious. Below, you will find a simple yet satisfying recipe for a perfect quinoa salad. It serves four people and can be prepared in about 30 minutes.

Ingredients

• 1 cup of quinoa (washed)
• 2 cups of water or vegetable broth
• 1 cucumber, diced
• 1 red bell pepper, chopped finely
• 1 small red onion, thinly sliced
• 1/3 cup of chopped parsley
• 1 avocado, peeled and cubed
• Salt to taste (optional)
• Paprika for garnish (optional)

Preparation Steps

Begin by preparing the quinoa. Rinse it thoroughly under running water until the water runs clear. In a medium-sized saucepan, bring two cups of water or vegetable broth to a boil over high heat.

1. Add one cup of washed quinoa into the boiling liquid and reduce the heat to low. Cover and let simmer for about 15 minutes until all the liquid has been absorbed by the grains.
2. Once cooked, fluff up the quinoa with a fork and transfer it immediately to a large bowl.

Allow the quinoa to cool down completely before proceeding to add in your other ingredients. Once it's at room temperature, stir in diced cucumber, chopped red bell pepper, thinly sliced red onion, parsley, avocado pieces along with salt if desired. Mix gently but thoroughly so that all components are evenly distributed throughout the salad.

For extra flavor and color, sprinkle some paprika over top before serving. This quinoa salad not only looks appealing but also tastes refreshing and satisfying. You can store any leftovers in an airtight container in your fridge for up to three days; however, note that avocados tend to brown over time after being sliced.

Benefits of Quinoa Salad

Quinoa is rich in protein while still being low in fat. It also contains essential amino acids which make it a complete protein source—making this dish particularly beneficial for vegetarians or those looking for alternative sources of dietary proteins.

• Vitamin B: Helps convert food into energy and supports brain function
• Folate: Important during pregnancy to prevent certain birth defects
• Magnesium: Necessary for muscle contraction, nerve signaling, and bone formation
• Potassium: Plays a key role in maintaining blood pressure levels within normal ranges.

The combination of fruits like cucumber provides hydration benefits along with some essential nutrients. Bell peppers contribute vitamins C & E which aid in skin health and boost immune system functioning. Red onions provide antioxidants and fiber helping promote digestive regularity among other health advantages.

Customization Tips

This basic recipe can easily be customized based on personal preferences or dietary needs. For instance, if you prefer more heat than usual, consider adding some finely chopped jalapeños or crushed red pepper flakes to the mix. If you're aiming for a creamier texture, try mashing an additional whole avocado into the salad.

1. For increased nutritional value, you could add other superfoods such as pumpkin seeds or sunflower seeds.
2. If dairy products are included in your diet plan, consider adding feta cheese or goat’s milk yogurt to enhance flavor and texture further still.

Nutritional Information Per Serving

Calories	Fat (g)	Saturated Fat (g)	Carbohydrates (g)	Fiber (g)	Protein (g)
260 kcal	15 g	4.5 g	39 g	7 g	8 g

Note that these values may vary slightly depending on individual ingredients used and portion sizes.

Cooking Time & Servings

• Cooking Time: About 30 minutes including preparation time.
• Servings: This recipe serves four people generously.

A healthy, balanced meal doesn't have to be complicated. With this quinoa salad recipe, you get a tasty and nutritious dish that is easy to prepare at home. Try it out for yourself and enjoy a delicious, wholesome meal today!