Teresa's Recipes
Refreshing Quinoa and Vegetable Salad
This vibrant quinoa and vegetable salad is a delightful medley of textures and flavors, perfect for a light lunch or as a side dish for dinner. The nutty quinoa pairs beautifully with crisp cucumbers, juicy tomatoes, and colorful bell peppers, all tossed in a zesty lemon-mint dressing. Originating from the Andes, quinoa has been cultivated for thousands of years and is celebrated for its high protein content and gluten-free nature. This salad is not just a feast for the eyes but a nutritional powerhouse that brings the essence of summer to your table, making it a perfect dish for gatherings or a refreshing meal on a warm day.
Ingredients
- 1 cup, rinsed Quinoa
- 2 cups Water
- 1, diced Cucumber
- 2, diced Tomatoes
- 1, diced (any color) Bell pepper
- 1/4, finely chopped Red onion
- 1/4 cup, chopped Fresh parsley
- 1/4 cup, chopped Fresh mint
- 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: 20 minutes
- Calories: 180
- Fat: 7g
- Carbs: 25g
- Protein: 6g
- Sodium: 150mg
- Sugar: 2g
Instructions
- Rinse the quinoa under cold water to remove any bitterness.
- In a saucepan, bring 2 cups of water to a boil. Add the rinsed quinoa, reduce the heat to low, cover, and simmer for 15-20 minutes, or until the quinoa is cooked and the water is absorbed. Remove from heat and let it cool.
- While the quinoa is cooling, prepare the vegetables: in a large bowl, combine the diced cucumber, tomatoes, bell pepper, red onion, parsley, and mint.
- In a small bowl, whisk together the lemon juice, olive oil, salt, and pepper to create the dressing.
- Once the quinoa has cooled, add it to the bowl with the vegetables.
- Pour the dressing over the quinoa and vegetable mixture. Toss everything together until well combined and evenly coated with the dressing.
- Refrigerate for at least 30 minutes to allow the flavors to meld together.
- Serve chilled and enjoy your refreshing salad!
Tips
- For added protein, consider adding chickpeas or grilled chicken.
- Feel free to experiment with seasonal vegetables or add feta cheese for a creamy texture.
- This salad can be made a day in advance; the flavors get better over time!