Ingredients
Scale
Here’s what you’ll need to create this vibrant and refreshing Chilled Quinoa Veggie Salad:
- 1 cup uncooked quinoa (tricolor or white) – This ancient grain provides a complete protein base, fluffy texture, and a slightly nutty flavor. Rinsing it before cooking is crucial to remove any natural saponins, which can impart a bitter taste.
- 2 cups water or vegetable broth – For cooking the quinoa; broth will add an extra layer of savory depth.
- 1 large English cucumber, diced – Adds a cool, crisp crunch and refreshing hydration. No need to peel if it’s an English cucumber, as the skin is thin and tender.
- 1 red bell pepper, diced – Provides a sweet, slightly tangy crunch and a burst of vibrant red color. Rich in Vitamin C.
- 1 yellow or orange bell pepper, diced – Offers a milder sweetness compared to the red pepper, contributing more color and essential nutrients.
- 1 cup cherry or grape tomatoes, halved or quartered – These burst with juicy sweetness and add a lovely acidic counterpoint.
- 1/2 cup red onion, finely diced – Lends a pungent, zesty bite. Soaking it in cold water for 10 minutes can mellow its sharpness if preferred.
- 1/2 cup chopped fresh parsley – Imparts a clean, herbaceous freshness that brightens the entire salad.
- 1/4 cup chopped fresh mint (optional, but recommended) – Adds a cool, aromatic note that complements the other fresh ingredients beautifully.
- 1 (15-ounce) can chickpeas, rinsed and drained (optional) – For an extra boost of plant-based protein and fiber, making the salad even more substantial.
- 1/4 cup crumbled feta cheese (optional, omit for vegan) – Adds a salty, tangy creaminess that beautifully contrasts with the crisp veggies.
For the Lemon-Herb Vinaigrette:
- 1/3 cup extra virgin olive oil – The base of our dressing, providing healthy fats and a smooth mouthfeel. Choose a good quality one for the best flavor.
- Juice of 1 large lemon (about 1/4 cup) – Provides a bright, zesty acidity that cuts through the richness and brings the flavors together.
- 1 tablespoon Dijon mustard – Helps to emulsify the dressing and adds a subtle tangy complexity.
- 1 teaspoon maple syrup or honey (optional, adjust to taste) – Balances the acidity of the lemon juice with a touch of sweetness. Use maple syrup for a vegan option.
- 1–2 cloves garlic, minced – Adds a pungent, aromatic kick. Use fresh garlic for the best flavor.
- 1/2 teaspoon dried oregano – Contributes a warm, earthy, and slightly peppery Mediterranean flavor.
- Salt and freshly ground black pepper to taste – Essential for enhancing all the flavors in the salad and dressing.
Instructions
Follow these simple steps to assemble your delicious Chilled Quinoa Veggie Salad:
- Cook the Quinoa:
- Thoroughly rinse the quinoa under cold running water using a fine-mesh sieve. This step is crucial to remove any bitterness.
- In a medium saucepan, combine the rinsed quinoa and 2 cups of water or vegetable broth.
- Bring the mixture to a boil over medium-high heat.
- Once boiling, reduce the heat to low, cover the saucepan, and let it simmer for 15-20 minutes, or until all the liquid has been absorbed and the quinoa is tender (you’ll see the little “tails” or germs unfurl).
- Remove the saucepan from the heat and let it stand, covered, for 5 minutes.
- Fluff the quinoa gently with a fork. Spread it out on a baking sheet or a large plate to cool down completely. This helps prevent it from becoming gummy when mixed with the other ingredients. You can speed up this process by placing it in the refrigerator.
- Prepare the Vegetables:
- While the quinoa is cooking and cooling, wash and chop all your vegetables: dice the cucumber, bell peppers, and red onion; halve or quarter the cherry tomatoes.
- Chop the fresh parsley and mint (if using).
- If using chickpeas, rinse and drain them thoroughly.
- Make the Lemon-Herb Vinaigrette:
- In a small bowl or a jar with a tight-fitting lid, combine the extra virgin olive oil, fresh lemon juice, Dijon mustard, maple syrup or honey (if using), minced garlic, and dried oregano.
- Whisk vigorously or shake the jar until the dressing is well emulsified and slightly thickened.
- Season with salt and freshly ground black pepper to taste. Adjust any seasonings as needed – you might prefer more lemon, sweetness, or salt.
- Assemble the Salad:
- In a large mixing bowl, combine the cooled quinoa, diced cucumber, red bell pepper, yellow/orange bell pepper, cherry tomatoes, finely diced red onion, and rinsed chickpeas (if using).
- Add the chopped fresh parsley and mint.
- Pour about two-thirds of the prepared vinaigrette over the salad. Gently toss everything together until well combined and all the ingredients are lightly coated.
- Taste the salad and add more dressing, salt, or pepper if needed. You might not need all the dressing, or you might prefer it all – it’s up to your preference.
- Chill (Recommended):
- Cover the bowl with plastic wrap or transfer the salad to an airtight container.
- Refrigerate for at least 30 minutes to an hour before serving. This allows the flavors to meld together beautifully and ensures the salad is perfectly chilled. The longer it chills (up to a few hours), the more the flavors will develop.
- Serve:
- Just before serving, give the salad another gentle toss.
- If using feta cheese, sprinkle it over the top right before serving to maintain its texture and prevent it from becoming too moist.
- Garnish with a little extra fresh parsley or mint, if desired.
Nutrition
- Serving Size: one normal portion
- Calories: 350