Summer Quinoa Salad
A refreshing summer recipe bursting with flavor and packed with essential nutrients
Equipment
- small pot
- cutting board
- kitchen knife
- bowl
- measuring cups and spoons
Ingredients
For the Salad
- 1 cup quinoa
- 2 cups water
- 1 cup cherry tomatoes halved
- 1 cucumber diced
- 1 avocado diced
- 1/4 cup red onion finely chopped
- 1/4 cup fresh parsley chopped
- 1/4 cup fresh mint chopped (optional)
- Salt and pepper to taste
For the Lemon Vinaigrette
- 1/4 cup extra-virgin olive oil
- 2 tablespoons freshly squeezed lemon juice
- 1 teaspoon lemon zest
- 1 tablespoon honey or maple syrup
- 1 teaspoon Dijon mustard
- 1 clove garlic minced
- Salt and pepper to taste
Instructions
Cook the Quinoa
- Rinse the quinoa under cold water to remove any bitterness.
- 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 simmer for 15 minutes, or until the water is absorbed and the quinoa is tender.
- Remove from heat and let it sit, covered, for 5 minutes. Fluff with a fork and let it cool to room temperature.
Prepare the Vegetables
- While the quinoa is cooling, prepare the vegetables. Halve the cherry tomatoes, dice the cucumber and avocado, and finely chop the red onion, parsley, and mint (if using).
Make the Lemon Vinaigrette
- In a small bowl or jar, combine the olive oil, lemon juice, lemon zest, honey or maple syrup, Dijon mustard, and minced garlic.
- Whisk or shake well until the ingredients are fully combined. Season with salt and pepper to taste.
Assemble the Salad
- In a large mixing bowl, combine the cooked and cooled quinoa, cherry tomatoes, cucumber, avocado, red onion, parsley, and mint (if using).
- Pour the lemon vinaigrette over the salad and toss gently to combine, ensuring everything is well coated with the dressing.
- Season with additional salt and pepper if needed.
Serve
- Serve immediately, or refrigerate for 30 minutes to allow the flavors to meld.
- This salad can be stored in the refrigerator for up to 2 days, though the avocado may brown slightly.
Video
Notes
Serving Size and Servings per Recipe
- Serving Size: Approximately 1 cup
- Servings Per Recipe: About 6 servings
Nutritional Breakdown (Per Serving)
- Calories: ~220
- Total Fat: 12g
- Cholesterol: 0mg
- Sodium: 80mg
- Total Carbohydrates: 24g
- Dietary Fiber: 5g
- Sugars: 3g
- Protein: 5g
- Vitamin A: 10% DV
- Vitamin C: 25% DV
- Calcium: 4% DV
- Iron: 10% DV
Nutritional Analysis Breakdown
- Quinoa provides complex carbohydrates, protein, fiber, and essential minerals like magnesium and iron.
- Cherry Tomatoes contribute vitamins A and C, along with antioxidants like lycopene.
- Cucumber is hydrating and provides a low-calorie addition with vitamins and minerals.
- Avocado offers healthy monounsaturated fats, fiber, and various vitamins such as vitamin E, K, and folate.
- Red Onion adds flavor and contains antioxidants and small amounts of essential nutrients.
- Parsley and Mint contribute to vitamin K, vitamin C, and additional antioxidants.
- Lemon Vinaigrette made with olive oil provides healthy fats and a burst of fresh flavor with minimal added sugars from honey or maple syrup.
Servings: 6
Calories: 220kcal