This simple, fresh, and vibrant Quinoa Salad Recipe transports well. It’s great not just as a side but as a bulk salad you can make ahead! Loaded with quinoa, crunchy cucumbers, cherry tomatoes, and bell peppers, some fresh herbs such as parsley or cilantro make for a light yet filling meal. The complex base of flavors is bound together by a zesty lemon and olive oil dressing, while avocado and feta toppings add abundant richness.
Whether you need a quick lunch, a nutritious side, or an option for meal prep, his quinoa salad is flexible in that regard — yum and healthy, too. Gluten-free, veg (bless you), and easily adaptable for… well, whomever you happen to be feeding.
Table of Contents
Origins of Quinoa Salad
Quinoa is an ancient grain dating back to the Andean region of South America (present-day Peru, Bolivia, Ecuador, and Colombia). It has been a staple among indigenous people for thousands of years, and they called it “the mother of all grains.” Its protein contains all nine ubiquitous amino acids, providing an important resource for both of these groups.
It gained international popularity over the years and was declared the International Year of Quinoa in 2013 by the United Nations. As quinoa gained popularity, it became a trendy ingredient for making healthy salads. The quinoa salad, frequently with fresh vegetables, herbs, and light dressings, has become a favorite among healthy diners everywhere.
Why Homemade Quinoa Salad Recipe is Perfect
Homemade quinoa salad Recipe is fun and creative and you get to control the components. Salads sold in stores also have preservatives, added sugars, or bad fats, you will easily make your own, healthier and fresher, prepared quinoa salad dish. Quinoa salads made at home are also incredibly customizable, giving you the chance to modify ingredients according to taste and diet.
You can make them vegan and gluten-free or protein-rich based on your choice of vegetables, beans, or additions like feta cheese, nuts, or seeds. Moreover, homemade salads tend to be cheaper than pre-packaged ones, which is generally a pricier alternative, especially when you buy at the store. On top of that, since you prepared it yourself, you know the precise serving sizes and can guarantee a moderate and fulfilling meal.
Health Benefits of Quinoa Salad
Quinoa salad offers numerous health benefits, thanks to quinoa’s nutritional profile, and the fresh vegetables and ingredients commonly added to the salad. Here are some of the key health benefits:
| Nutrient | Benefit |
|---|---|
| High in Protein | Quinoa is a complete protein, meaning it contains all nine essential amino acids. This makes it an excellent choice for vegetarians and vegans. |
| Rich in Fiber | Quinoa is a great source of dietary fiber, which aids digestion, helps regulate blood sugar levels, and keeps you feeling full longer. |
| Gluten-Free | Naturally gluten-free, quinoa is a great alternative for those with gluten sensitivity or celiac disease. |
| Packed with Vitamins and Minerals | Quinoa is rich in important minerals like magnesium, iron, potassium, and zinc, as well as B vitamins, contributing to overall health and energy levels. |
| Antioxidants | Quinoa contains various antioxidants, such as flavonoids, which may help reduce inflammation and protect the body from oxidative stress. |
| Supports Heart Health | The high fiber content and healthy fats in quinoa (particularly omega-3 fatty acids) can help lower bad cholesterol and reduce the risk of heart disease. |
Quinoa Salad Recipe From OoohDelish!
Quinoa Salad Recipe
Equipment
- Medium saucepan – To cook quinoa.
- Mixing bowl – For assembling the salad.
- Whisk – For the dressing.
- Cutting board & knife – For chopping vegetables.
- Measuring cups/spoons – For accurate ingredient measurement.
Ingredients
- 1 cup quinoa rinsed
- 2 cups water or vegetable broth
- 1 cup cucumber diced
- 1 cup cherry tomatoes halved
- 1/2 cup red onion finely chopped
- 1/2 cup bell pepper red or yellow, diced
- 1/4 cup fresh parsley or cilantro chopped
- 1/4 cup feta cheese crumbled (optional)
- 1/4 cup olive oil
- 2 tablespoons lemon juice or lime juice
- 1 tablespoon apple cider vinegar or balsamic vinegar
- 1 teaspoon Dijon mustard optional
- Salt and pepper to taste
- 1/4 teaspoon garlic powder
- 1/4 teaspoon ground cumin optional
- 1 avocado sliced (for topping, optional)
Instructions
- Make the quinoa: Begin by rinsing the quinoa with cold water. Bring 2 cups water (or vegetable broth for more flavor) to a boil in medium saucepan. Then put in your rinsed quinoa and turn heat to low. Cover the pan and simmer for 15 minutes until the quinoa is cooked through, fluff it up. After cooked, fluff quinoa with a fork and let it cool.
- Make the veggies: Now that the quinoa is chilling, start to chop your cucumber, cherry tomatoes, bell peppers and red onion. Chop the parsley or cilantro. Set the veggies aside.
- To make the dressing: In a small mixing bowl, whisk together olive oil, lemon juice, apple cider vinegar, Dijon mustard (if using), garlic powder, cumin powder. salt and pepper. Taste and adjust the seasoning.
- Combine the salad: In a large bowl, combine the cooked quinoa and veggies with the parsley or cilantro. Pour the dressing over it and toss to coat evenly.
- Top with feta cheese (if using), and slices of avocado, for something a little bit creamy.
- Serve and enjoy:- Salad can be served immediately or you can refrigerate for 30 minutes to allow the flavors to meld. Serve this quinoa salad as an appetizer at lunch.
Notes
Keys for the Ideal Quinoa Salad Recipe
To create the perfect quinoa salad, it’s important to follow a few key guidelines to enhance both flavor and nutrition:
- Well-cooked quinoa: Make sure quinoa is cooked well. The quinoa also needs to be rinsed well before cooking, as they have a natural coating (saponin) that can give it a bitter taste. For a fluffy quinoa, cook it with a 2:1 water-to-quinoa ratio.
- Variety of Fresh Veggies: A good quinoa salad is packed with colorful veggies — think cherry tomatoes, cucumber, bell peppers, red onion, and leafy greens. Not only does this boost flavor, it boosts nutrition as well.
- Healthy Fats: Source of healthy fat to help with absorption of fat-soluble vitamins; to add the texture of salad avocados, olive oil, and nuts (almonds or walnuts).
- For Refreshing Dressing: A light, tangy dressing of olive oil, lemon juice, and mustard or a vinaigrette will go a long way in enhancing the flavor of the salad, without dampening the freshness of the palate.
- Herbs and Spices: Fresh herbs — cilantro, parsley, or mint — add brightness and freshness. If you want additional flavor, you can try using cumin, paprika, or even black pepper.
- Protein-Packed Variations: If you want something more filling, add protein-dense ingredients such as chickpeas, black beans, grilled chicken, or feta cheese.
- Feasting in Flavors and Textures: A high-rounding quinoa salad combines different textures and flavors like crunchy vegetables creamy avocado and nutty quinoa, along with tangy or sweet dressing.
Other Considerations for Making Quinoa Salad Recipe
- Meal Prep-Friendly: Quinoa salad is an excellent meal prep dish. Kept in an airtight container in the fridge, it will last for 4-5 days, perfect for weekday lunches.
- Adaptable for Dietary Needs: The brilliance of quinoa salad is its adaptability. The base recipe can be adapted easily to meet your dietary requirements. For a low-carb meal, omit the beans or legumes. For a paleo diet, omit cheese or grains and add more vegetables and protein sources like chicken or salmon.
- Seasonal Ingredients: The salad can be tweaked depending on the seasonal availability of ingredients. In summer, add fresh berries, cucumbers, and tomatoes; in winter, choose roasted root vegetables like sweet potatoes or beets.
- Vegan/Vegetarian Friendly: Quinoa is vegan, making it great for plant-based diets. It becomes a substantial meal with the addition of chickpeas, roasted vegetables, and nuts.
- .Quinoa Salad as a Side or Main: While quinoa salad can be served as a refreshing side dish, it also works as a complete main meal when packed with protein and vegetables.
References
What Happens to Your Body When You Eat Quinoa Every Day
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