In the realm of healthy eating, simplicity often meets deliciousness, and few dishes embody this marriage better than a vibrant quinoa salad. Quinoa, pronounced “keen-wah,” is a nutrient-rich grain revered for its amazing versatility and health benefits. It’s a complete protein, containing all nine essential amino acids, making it an excellent choice for vegetarians and meat-eaters alike. Let’s dive into creating an unforgettable quinoa salad that nourishes the body and delights the senses.
**Healthy Quinoa Salad Recipe**
_Ingredients:_
– 1 cup quinoa
– 2 cups water
– 1 cup cherry tomatoes, halved
– 1 cucumber, diced
– 1 yellow bell pepper, diced
– 1/4 cup red onion, finely chopped
– 1 avocado, cubed
– 1/4 cup fresh parsley, chopped
– 1/4 cup feta cheese, crumbled (optional)
– 1/4 cup sunflower seeds or chopped almonds for added crunch
– Freshly ground black pepper to taste
– A pinch of salt
_Dressing:_
– 1/4 cup olive oil
– 2 tablespoons lemon juice
– 1 clove garlic, minced
– 1 teaspoon Dijon mustard
– 1 teaspoon honey or agave syrup
– Salt and freshly ground black pepper to taste
**Instructions:**
1. Start by rinsing the quinoa under cold water to remove its natural coating called saponin, which can make it taste bitter. This simple step is key to unlocking quinoa’s nutty and subtle flavors.
2. In a medium-sized pot, bring 2 cups of water to a boil. Add the rinsed quinoa, reduce the heat to low, cover, and simmer for about 15 minutes until the water is absorbed and the quinoa is tender. Once cooked, let it cool completely before assembling your salad.
3. While the quinoa cools, prepare the vegetables. Halve the cherry tomatoes, dice the cucumber, bell pepper, and avocado, and finely chop the red onion and parsley. The medley of colors not only makes the dish visually appealing but adds an array of nutrients.
4. In a large salad bowl, combine the cooked quinoa, cherry tomatoes, cucumber, bell pepper, red onion, avocado, parsley, and, if desired, the feta cheese. Stir in the sunflower seeds or almonds for an added crunch.
5. For the dressing, in a small bowl or a mason jar, whisk together the olive oil, lemon juice, minced garlic, Dijon mustard, and honey. Season with salt and freshly ground black pepper to taste.
6. Drizzle the dressing over the salad and gently toss to combine all ingredients. Ensure everything is well coated for a balanced blend of flavors.
7. Let the salad sit for at least 15 minutes before serving to allow the flavors to meld, making it irresistibly delicious.
This quinoa salad is perfect as a main course or as a side dish for grilled fish or chicken. With its vibrant mix of vegetables and the wholesome goodness of quinoa, this dish proves that healthy eating can be both satisfying and delicious. Enjoy the freshness and vitality of this delightful salad, knowing you’re nurturing your body with each flavorful bite.
