Ingredients
- Quinoa: The base of our salad, offering a complete protein and nutty flavor. We will use 1 cup of uncooked quinoa.
- Vegetable Broth: Used to cook the quinoa, adding extra flavor compared to just water. We will use 2 cups of vegetable broth.
- Avocado: Creamy and rich in healthy fats, adding a wonderful texture and flavor. You will need 2 ripe avocados.
- Cherry Tomatoes: Sweet and juicy, providing a burst of freshness and vibrant color. We will use 1 pint of cherry tomatoes.
- Cucumber: Crisp and refreshing, adding a cooling element and hydration. You will need 1 medium cucumber.
- Red Onion: Adds a sharp, slightly pungent flavor that complements the other ingredients. We will use ½ of a red onion.
- Bell Pepper (any color): Contributes sweetness and crunch, as well as vitamins. You can use 1 bell pepper.
- Fresh Parsley: Adds a fresh, herbaceous note and vibrant green color. You will need ¼ cup of chopped fresh parsley.
- Fresh Cilantro: Offers a bright, citrusy flavor that enhances the salad. You will need ¼ cup of chopped fresh cilantro.
- Lemon Juice: Provides acidity and brightens the flavors of the salad. We will use ¼ cup of freshly squeezed lemon juice.
- Olive Oil: Forms the base of the dressing, adding richness and healthy fats. We will use ¼ cup of extra virgin olive oil.
- Dijon Mustard: Adds a tangy depth of flavor to the dressing. We will use 1 teaspoon of Dijon mustard.
- Garlic: Enhances the flavor of the dressing with its pungent aroma. You will need 1 clove of garlic, minced.
- Salt: Enhances the flavors of all the ingredients. Use to taste.
- Black Pepper: Adds a touch of spice and depth. Use to taste.
- Optional additions: Feta cheese (for non-vegans), Kalamata olives, chickpeas, roasted vegetables (like zucchini or eggplant), toasted nuts or seeds.
Instructions
- Rinse the Quinoa: Begin by rinsing 1 cup of uncooked quinoa thoroughly under cold water using a fine-mesh sieve. This step is crucial as it removes saponins, a natural coating that can give quinoa a bitter taste. Rinse for about a minute or two until the water runs clear. This ensures a cleaner and more palatable flavor for your salad.
- Cook the Quinoa: In a medium saucepan, combine the rinsed quinoa with 2 cups of vegetable broth. Using vegetable broth instead of water adds an extra layer of flavor to the quinoa, making it more delicious and aromatic. 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 is absorbed and the quinoa is cooked through. You’ll know it’s ready when the quinoa grains have “popped” open and become translucent with a white ring around them.
- Fluff and Cool the Quinoa: Once cooked, remove the saucepan from the heat and let it stand, covered, for 5 minutes. This allows the quinoa to steam and fully absorb any remaining moisture. After 5 minutes, fluff the quinoa gently with a fork. Fluffing separates the grains and prevents them from becoming clumpy. Spread the cooked quinoa out on a large plate or baking sheet to cool completely. Cooling the quinoa is important before adding the other salad ingredients, as warm quinoa can wilt the fresh vegetables and make the avocado mushy. Spreading it out helps it cool faster and prevents it from sticking together.
- Prepare the Vegetables: While the quinoa is cooling, prepare the vegetables. Wash and dry all the vegetables thoroughly. Dice 2 ripe avocados into bite-sized pieces. It’s best to do this just before assembling the salad to prevent browning. Halve or quarter 1 pint of cherry tomatoes. Dice 1 medium cucumber into small cubes. Finely dice ½ red onion. Seed and dice 1 bell pepper (any color you prefer). Chop ¼ cup of fresh parsley and ¼ cup of fresh cilantro. Having all your vegetables prepped and ready to go makes the assembly process quick and efficient.
- Make the Lemon Dijon Dressing: In a small bowl, whisk together ¼ cup of freshly squeezed lemon juice, ¼ cup of extra virgin olive oil, 1 teaspoon of Dijon mustard, 1 minced clove of garlic, salt and black pepper to taste. Whisk vigorously until the dressing is well emulsified and slightly thickened. Taste and adjust seasonings as needed – you might want to add a bit more lemon juice for extra tang, or more salt and pepper to enhance the flavors. Freshly squeezed lemon juice is key for a bright, vibrant dressing, and Dijon mustard adds a lovely complexity and helps emulsify the oil and lemon juice.
- Assemble the Salad: In a large bowl, combine the cooled quinoa, diced avocado, cherry tomatoes, cucumber, red onion, bell pepper, chopped parsley, and chopped cilantro. Pour the lemon Dijon dressing over the salad.
- Toss Gently: Gently toss all the ingredients together until everything is evenly coated with the dressing. Be careful not to over-mix, especially with the avocado, to prevent it from becoming mushy. A gentle toss ensures that the dressing is distributed without breaking down the delicate ingredients.
- Taste and Adjust Seasoning: Taste the salad and adjust seasoning as needed. You might want to add a little more salt, pepper, or lemon juice depending on your preference. This is the final step to ensure the salad is perfectly balanced and flavorful.
- Serve or Chill: Serve the quinoa vegetarian salad immediately for the freshest flavors and textures. Alternatively, you can chill it in the refrigerator for later. If chilling, be aware that the avocado may brown slightly over time, although the lemon juice in the dressing helps to slow this process. If preparing ahead, you might consider adding the avocado just before serving for optimal freshness.
Nutrition
- Serving Size: one normal portion
- Calories: 400
- Fat: 30g
- Saturated Fat: 5g