Description
A vibrant and nutritious Zesty Vegetarian Quinoa Salad packed with fresh vegetables, herbs, and a tangy lemon dressing. This protein-rich salad is refreshing, easy to make, and perfect for meal prep, lunches, or as a side dish.
Ingredients
– 1 cup uncooked quinoa (white, red, or tri-color)
– 1 can (15 ounces) black beans
– 1 can (15 ounces) corn (or 1 1/2 cups frozen, thawed)
– 1 red bell pepper, finely diced
– 1 English cucumber, finely diced
– 1/2 cup red onion, finely minced
– 1 cup cherry or grape tomatoes, halved or quartered
– 1/2 cup chopped fresh cilantro or parsley
– 1/2 cup extra-virgin olive oil
– 1/3 cup fresh lime juice (about 2-3 limes)
– 2 tablespoons fresh lemon juice (about 1 lemon)
– 1 tablespoon maple syrup or agave nectar
– 2 cloves garlic, minced
– 1 teaspoon ground cumin
– 1/2 teaspoon chili powder
– 1 teaspoon salt (or to taste)
– 1/2 teaspoon black pepper (or to taste)
Instructions
- In a medium saucepan, combine rinsed quinoa and water (or vegetable broth). Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes until liquid is absorbed. Remove from heat and let stand covered for 5 minutes. Fluff with a fork and allow to cool.
- In a large bowl, combine cooled quinoa, cherry tomatoes, cucumber, bell pepper, red onion, parsley, and mint.
- In a small bowl, whisk together olive oil, lemon juice, lemon zest, minced garlic, salt, and pepper.
- Pour dressing over quinoa mixture and toss gently to combine.
- Stir in crumbled feta cheese and chickpeas (if using).
- Cover and refrigerate for at least 30 minutes to allow flavors to meld.
- Serve chilled, adjusting seasoning if necessary.
Notes
- For a vegan version, omit the feta cheese or use a plant-based alternative.
- This salad keeps well in the refrigerator for up to 3 days, making it perfect for meal prep.
- Add toasted nuts or seeds (such as almonds or sunflower seeds) for extra crunch and protein.
- For best results, allow the quinoa to cool completely before adding other ingredients to prevent the vegetables from wilting.
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Category: Salad
- Method: Stovetop
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 cup
- Calories: 220
- Sugar: 4g
- Sodium: 280mg
- Fat: 11g
- Saturated Fat: 2g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 25g
- Fiber: 4g
- Protein: 6g
- Cholesterol: 5mg