Nut-Free Refreshing Quinoa Salad
Brighten up your mealtime with this Nut-Free Refreshing Quinoa Salad—a wholesome, allergen-friendly dish perfect for light lunches or as a vibrant side. Packed with protein-rich quinoa, crisp cucumber, sweet grape tomatoes, crunchy red bell pepper, and zesty red onion, it’s a medley of flavors and textures that are as satisfying as they are nutritious. Tossed in a tangy lemon and olive oil dressing and infused with fresh parsley, this salad is naturally gluten-free, vegan, and ready in just 30 minutes with minimal prep. Serve it chilled or at room temperature for a quick, healthy crowd-pleaser that’s perfect for picnics, potlucks, or weekly meal prep.
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Recipe Information
Ingredients
- 1 cup quinoa
- 2 cups water
- 1 medium cucumber
- 1 cup grape tomatoes
- 1 medium red bell pepper
- 0.25 large red onion
- 0.5 cup fresh parsley
- 3 tablespoons lemon juice
- 3 tablespoons olive oil
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Rinse the quinoa under cold water using a fine mesh sieve to remove any bitterness. Drain well.
In a medium saucepan, combine the quinoa and water. Bring to a boil over medium-high heat.
Once boiling, reduce the heat to low, cover, and let simmer for about 15 minutes until all the water is absorbed.
Remove the saucepan from the heat and let the quinoa sit, covered, for another 5 minutes. Fluff with a fork and let it cool completely.
While the quinoa cools, prepare the vegetables: dice the cucumber, halve the grape tomatoes, dice the red bell pepper, and finely chop the red onion and parsley.
In a large mixing bowl, combine the cooled quinoa, cucumber, tomatoes, bell pepper, red onion, and parsley.
In a small bowl, whisk together the lemon juice, olive oil, salt, and black pepper.
Pour the dressing over the quinoa mixture and toss well to combine.
Refrigerate for at least 30 minutes before serving to allow the flavors to meld.
Serve chilled or at room temperature as a refreshing side dish or a light main course.
Nutrition Facts
Calories |
1078 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 55.3 g | 71% | |
| Saturated Fat | 6.8 g | 34% | |
| Polyunsaturated Fat | 4.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2429 mg | 106% | |
| Total Carbohydrate | 118.7 g | 43% | |
| Dietary Fiber | 6.8 g | 24% | |
| Total Sugars | 14.1 g | ||
| Protein | 28.7 g | 57% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 153 mg | 12% | |
| Iron | 8.1 mg | 45% | |
| Potassium | 1384 mg | 29% | |
*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.
