Vegetarian Refreshing Quinoa Salad
Discover the vibrant flavors of the Vegetarian Refreshing Quinoa Salad, a nutrient-packed dish perfect for summer gatherings or healthy meal prep. This easy-to-make recipe combines fluffy quinoa with crisp cherry tomatoes, cooling cucumber, sweet red bell pepper, and a touch of red onion for a satisfying crunch. Fresh parsley and mint lend a light and aromatic twist, while a zesty lemon-olive oil dressing ties everything together beautifully. Optional crumbled feta adds a creamy, salty note for those who love an extra savory touch. With minimal prep time and the option to serve chilled, this gluten-free vegetarian salad is a refreshing masterpiece ideal for picnics, potlucks, or as a wholesome lunch.
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Recipe Information
Ingredients
- 1 cup quinoa
- 2 cups water
- 1 cup cherry tomatoes
- 1 medium cucumber
- 1 medium red bell pepper
- 0.5 medium red onion
- 0.5 cup fresh parsley
- 0.25 cup fresh mint leaves
- 3 tablespoons extra virgin olive oil
- 2 tablespoons lemon juice
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 0.5 cup feta cheese (optional)
Instructions
Rinse 1 cup of quinoa under cold water to remove its natural bitter coating.
In a medium saucepan, combine the rinsed quinoa with 2 cups of water and bring to a boil over medium-high heat.
Once boiling, reduce the heat to low, cover, and simmer for 15 minutes or until the quinoa is tender and water has been absorbed.
Remove the saucepan from heat and let it sit, covered, for 5 minutes, then fluff the quinoa with a fork and let it cool to room temperature.
While the quinoa is cooling, halve 1 cup of cherry tomatoes, dice 1 medium cucumber, 1 medium red bell pepper, and half of a medium red onion.
Chop 0.5 cup of fresh parsley and 0.25 cup of fresh mint leaves finely.
In a large mixing bowl, combine the cooled quinoa, cherry tomatoes, cucumber, red bell pepper, red onion, parsley, and mint leaves.
In a small bowl, whisk together 3 tablespoons of extra virgin olive oil, 2 tablespoons of lemon juice, 0.5 teaspoon of salt, and 0.25 teaspoon of black pepper.
Pour the dressing over the quinoa salad and toss gently to combine and ensure everything is evenly coated.
If desired, add 0.5 cup of crumbled feta cheese for extra flavor.
Taste and adjust seasoning if needed, then cover and refrigerate for at least 30 minutes to let the flavors meld.
Serve chilled or at room temperature as a refreshing vegetarian side or light main dish.
Nutrition Facts
Calories |
1427 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 81.5 g | 104% | |
| Saturated Fat | 24.2 g | 121% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 107 mg | 36% | |
| Sodium | 3775 mg | 164% | |
| Total Carbohydrate | 134.0 g | 49% | |
| Dietary Fiber | 12.5 g | 45% | |
| Total Sugars | 20.5 g | ||
| Protein | 49.5 g | 99% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 951 mg | 73% | |
| Iron | 14.6 mg | 81% | |
| Potassium | 1883 mg | 40% | |
*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.
