Heart-Healthy Refreshing Quinoa Salad
Elevate your mealtime with this vibrant Heart-Healthy Refreshing Quinoa Salad, a nutrient-packed dish brimming with fresh vegetables, fragrant herbs, and zesty citrus dressing. Perfectly cooked fluffy quinoa serves as the wholesome base, complemented by crisp cucumber, juicy cherry tomatoes, sweet red bell pepper, and tangy red onion. Fresh parsley and mint add an aromatic touch, while the dressing—made with olive oil, lemon juice, garlic, and a hint of zest—ties everything together in a harmonious burst of flavor. Ready in just 35 minutes and offering a balance of texture, taste, and nutrition, this salad is ideal for a light lunch, a refreshing side dish, or a healthy potluck offering. Packed with fiber, protein, and heart-healthy fats, this recipe makes clean eating both delicious and satisfying.
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Recipe Information
Ingredients
- 1 cup quinoa
- 2 cups water
- 1 medium cucumber, diced
- 1 cup cherry tomatoes, halved
- 1 medium red bell pepper, diced
- 0.25 cup red onion, finely chopped
- 0.5 cup fresh parsley, chopped
- 0.25 cup fresh mint, chopped
- 3 tablespoons olive oil
- 3 tablespoons lemon juice
- 1 teaspoon lemon zest
- 1 clove garlic, minced
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Begin by rinsing the quinoa thoroughly under cool water to remove any bitterness.
In a medium saucepan, combine 1 cup of quinoa with 2 cups of water. Bring to a boil over medium-high heat.
Once boiling, reduce the heat to low, cover, and let it simmer for about 15 minutes or until the quinoa is fluffy and the water is absorbed completely.
Remove the saucepan from heat and let the quinoa sit, covered, for an additional 5 minutes. Fluff with a fork and transfer to a large mixing bowl to cool.
While the quinoa is cooking, prepare the vegetables. Dice the cucumber, halve the cherry tomatoes, and dice the red bell pepper. Finely chop the red onion, parsley, and mint.
In a small bowl, whisk together the olive oil, lemon juice, lemon zest, minced garlic, salt, and black pepper to make the dressing.
Combine the cooled quinoa with the diced vegetables and chopped herbs in the mixing bowl.
Pour the dressing over the quinoa and vegetable mixture, and toss gently until all ingredients are well combined and evenly coated with the dressing.
Taste and adjust seasoning with more salt or pepper if needed.
Serve the quinoa salad immediately or refrigerate for up to 24 hours to allow the flavors to meld together. This salad can be enjoyed chilled or at room temperature.
Nutrition Facts
Calories |
1154 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 56.5 g | 72% | |
| Saturated Fat | 6.9 g | 34% | |
| Polyunsaturated Fat | 4.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2474 mg | 108% | |
| Total Carbohydrate | 134.7 g | 49% | |
| Dietary Fiber | 15.6 g | 56% | |
| Total Sugars | 19.4 g | ||
| Protein | 35.3 g | 71% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 589 mg | 45% | |
| Iron | 17.8 mg | 99% | |
| Potassium | 2600 mg | 55% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
