Teresa's Recipes
Vibrant Pea and Quinoa Salad
Experience a burst of flavors with this vibrant Pea and Quinoa Salad! This refreshing dish combines the nuttiness of quinoa with sweet peas and crunchy vegetables, all tossed in a zesty lemon-mint dressing. Perfect for a light lunch or as a side at your next gathering, this salad not only delights the taste buds but is also packed with protein and essential nutrients. Quinoa, a staple food of the Andean cultures, has been enjoyed for thousands of years and is considered a superfood due to its high protein content. This salad is a modern twist on a classic, celebrating the freshness of seasonal ingredients.
Ingredients
- 1 cup, rinsed Quinoa
- 1 cup Frozen peas
- 1 medium, diced Cucumber
- 1 medium, diced Red bell pepper
- 1/4 cup, finely chopped Red onion
- 1/4 cup, chopped Fresh mint leaves
- 3 tablespoons Olive oil
- 2 tablespoons Lemon juice
- to taste Salt
- to taste Black pepper
Dietary Notes
- Servings: 4
- Dish Type: Salad
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Calories: 220
- Fat: 9g
- Carbs: 30g
- Protein: 7g
- Sodium: 150mg
- Sugar: 3g
Instructions
- In a medium saucepan, bring 2 cups of water to a boil. Add the rinsed quinoa, reduce heat to low, cover, and simmer for 15 minutes, or until the quinoa is fluffy and the water is absorbed. Remove from heat and let it cool.
- While the quinoa is cooling, prepare the vegetables: dice the cucumber and red bell pepper, and finely chop the red onion and fresh mint leaves.
- In a large mixing bowl, combine the cooled quinoa, frozen peas, diced cucumber, diced red bell pepper, finely chopped red onion, and chopped fresh mint leaves.
- In a small bowl, whisk together the lemon juice, olive oil, salt, and black pepper to create a dressing.
- Pour the dressing over the quinoa mixture and gently toss to combine all the ingredients evenly.
- For optimal flavor, refrigerate the salad for at least 30 minutes to allow the ingredients to meld together.
- Serve chilled, garnished with additional mint leaves if desired, and enjoy!
Tips
- For added protein, consider including chickpeas or grilled chicken.
- Feel free to substitute seasonal vegetables like cherry tomatoes or radishes for added color and crunch.
- This salad can be made a day in advance, making it a great option for meal prep.