Salads can be enriched today thanks to the wide variety of ingredients available that add flavor, color, and texture, making this dish more nutritious—such as quinoa, an ancient grain that has gained global popularity. Despite being a food with thousands of years of history, quinoa is relatively new to Western...
Ingredients
Main Ingredients
quinoa100g
cherry tomatoes10
small red bell pepper1
cucumber1/2
red onion1/2
feta cheese150g
black olives50g
For the Dressing
lemon juice4tbsp
olive oil4tbsp
fresh mint, finely chopped2tsp
salt
black pepper
Nutrition (per serving)
Calories
187.2kcal (9.36%)
Protein
8.0g (15.9%)
Carbs
10.3g (3.76%)
Sugars
0.8g (1.64%)
Healthy Fat
10.1g
Unhealthy Fat
4.3g
% Daily Value based on a 2000 calorie diet
How to make Vegetable Salad with Quinoa
Prepare the Quinoa
- Step 1
Place the quinoa in a bowl and cover it with water. Wash it several times, draining it through a sieve each time to remove the substance called saponin, which is indigestible and gives a bitter taste to dishes.
- Step 2
After the final rinse, place the quinoa in a saucepan, cover it with water, and cook for 12 minutes.
- Step 3
Drain and set aside to cool.
Prepare the Vegetables
- Step 1
Cut the cherry tomatoes in half.
- Step 2
Slice the bell pepper and red onion into thin julienne strips.
- Step 3
Slice the cucumber into very thin rounds.
- Step 4
Cut the black olives in half.
- Step 5
Dice the feta cheese into small cubes.
Make the Dressing
- Step 1
In a small bowl, mix all the dressing ingredients: lemon juice, olive oil, fresh mint, salt, and black pepper.
Assemble the Salad
- Step 1
In a serving dish, combine all the vegetables, the cooled quinoa, and the dressing.
- Step 2
Toss gently to coat everything evenly.
Nutrition (per serving)
Nutrition (per serving)
Calories
187.2kcal (9.36%)
Protein
8.0g (15.9%)
Carbs
10.3g (3.76%)
Sugars
0.8g (1.64%)
Healthy Fat
10.1g
Unhealthy Fat
4.3g
% Daily Value based on a 2000 calorie diet
Tips & Tricks
Ensure you rinse the quinoa thoroughly to remove the bitter saponin coating.
Chill the salad before serving for a refreshing taste.
Adjust the seasoning in the dressing to suit your taste preferences.
FAQS
Can I use a different type of cheese?
Yes, you can substitute feta cheese with goat cheese or even mozzarella for a different flavor.
How do I store leftover salad?
Store the salad in an airtight container in the refrigerator for up to 2 days. Avoid adding the dressing until ready to serve to keep it fresh.
Can I use pre-cooked quinoa?
Yes, pre-cooked quinoa can save time. Ensure it is properly rinsed and cooled before adding to the salad.
Is this salad suitable for meal prep?
Absolutely! Prepare the components ahead of time and assemble the salad just before serving.
Can I add more vegetables to the salad?
Yes, you can add vegetables like spinach, kale, or grated carrots to enhance the nutritional value.
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North Terrace, Adelaide, South Australia, 5000
Australia