Description
Culinary magic meets health in this Mediterranean-inspired Quinoa Salad, blending zesty herbs with crisp vegetables. Balanced proteins and refreshing citrus notes make this dish a perfect light meal you’ll crave again and again.
Ingredients
Scale
Main Ingredients:
- 1 cup quinoa
- 2 cups water or vegetable broth
- 1 cup cherry tomatoes
- 1 cucumber
- 1 bell pepper
Aromatics and Herbs:
- 1/4 cup red onion
- 1/4 cup fresh parsley
Dressing and Seasonings:
- 1 lemon (juice)
- 3 tablespoons olive oil
- Salt
- Pepper
Instructions
- Rinse quinoa thoroughly under cold water to remove any bitter coating, then transfer to a medium saucepan with liquid. Heat until boiling, then reduce to a gentle simmer for 15 minutes at low temperature, ensuring grains absorb all liquid and become light and fluffy.
- Allow quinoa to cool completely at room temperature, fluffing occasionally with a fork to prevent clumping and release excess steam.
- Dice cherry tomatoes into small, uniform pieces, ensuring consistent size for balanced flavor distribution throughout the salad.
- Finely chop cucumber, bell pepper, and red onion into precise, small cubes that will complement the quinoa’s texture.
- Mince fresh parsley to release its aromatic oils and enhance the salad’s overall herbaceous profile.
- Combine cooled quinoa with prepared vegetables in a spacious mixing bowl, creating a vibrant and colorful base.
- Drizzle fresh lemon juice and extra virgin olive oil over the mixture, ensuring even coating and bright, zesty flavor.
- Season with salt and freshly ground black pepper, gently folding ingredients to maintain ingredient integrity and prevent crushing.
- Taste and adjust seasoning as needed, allowing flavors to meld for maximum taste complexity.
- Refrigerate for 15-20 minutes before serving to enhance flavor integration and provide a refreshing temperature.
Notes
- Rinse quinoa thoroughly to remove bitter saponin coating, ensuring a cleaner, more pleasant taste.
- Use vegetable broth instead of water for an extra flavor boost that enhances the overall dish’s depth.
- Toast quinoa in a dry pan before cooking to develop a nutty, richer flavor profile that elevates the salad’s complexity.
- Substitute ingredients easily for dietary needs: use cucumber alternatives like zucchini for low-carb versions, or add protein-rich ingredients like chickpeas for a more substantial meal.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Category: Lunch, Snacks, Appetizer
- Method: Simmering
- Cuisine: Mediterranean
Nutrition
- Serving Size: 4
- Calories: 210
- Sugar: 3g
- Sodium: 200mg
- Fat: 9g
- Saturated Fat: 1g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 30g
- Fiber: 4g
- Protein: 6g
- Cholesterol: 0mg