Colorful Quinoa Salad: A Nutritious Vegan Dish

Ingredients

• 1 cup quinoa
• 2 cups water or vegetable broth
• 1 cup cherry tomatoes, halved
• 1 cup cucumber, diced
• 1/2 cup red bell pepper, diced
• 1/2 cup yellow bell pepper, diced
• 1/4 cup red onion, finely chopped
• 1/2 cup fresh parsley, chopped
• 1/4 cup olive oil
• 2 tablespoons fresh lemon juice
• Salt and pepper to taste
• 1 avocado, diced (optional)

Instructions

Step 1: Rinse the quinoa under cold water to remove its natural coating called saponin which can be bitter.
Step 2: In a medium pot, bring 2 cups of water or vegetable broth to a boil. Add the quinoa, reduce the heat to low, cover, and simmer for about 15-20 minutes, or until the water is absorbed and the quinoa is fluffy.
Step 3: While the quinoa is cooking, prepare the vegetables by dicing the cucumbers, bell peppers, and red onions, halving the cherry tomatoes, and chopping the parsley.
Step 4: In a large bowl, whisk together the olive oil, fresh lemon juice, and add salt and pepper to taste, creating a simple dressing.
Step 5: Once the quinoa is cooked, let it cool slightly before adding it to the bowl with the dressing.
Step 6: Add the cherry tomatoes, cucumber, red and yellow bell peppers, red onion, and parsley to the bowl with quinoa and dressing.
Step 7: Toss everything together until the salad is fully mixed and all the ingredients are coated with the dressing.
Step 8: If desired, add the diced avocado to the salad and gently mix it in to maintain its shape and texture.
Step 9: Taste and adjust seasoning with more salt, pepper, or lemon juice if necessary.
Step 10: Refrigerate the salad for at least 30 minutes to allow the flavors to meld together before serving.

Equipment and Tools

• Medium pot with lid
• Large mixing bowl
• Whisk or fork for dressing
• Knife and cutting board

Preparation

Before cooking the quinoa, make sure to have all your vegetables washed, and any additional garnishes ready. Having a clear space for preparation and the necessary tools at hand will help the process move smoothly.

Cooking Process

The key to this dish is cooking the quinoa properly – it should be light and fluffy, not mushy. The salad is simple and all about the assembly after the quinoa is prepared. The vegetables add crunch, color, and nutrients to make this salad not only visually appealing but also packed with vitamins and minerals.

Tips and Tricks

For a more flavorful salad, use vegetable broth instead of water to cook the quinoa.
To keep the avocado from browning, add it right before serving if you’re not eating the salad immediately.
You can add other fresh herbs like mint or cilantro to enhance the flavor profile.
Experiment with adding other ingredients like black beans, corn, or diced mango for a different twist.

Nutritional Information

• Calories: 290 per serving (without avocado)
• Fat: 14g
• Carbohydrates: 35g
• Protein: 8g
• Fiber: 5g

Conclusion

This Colorful Quinoa Salad is a visual feast as much as a nutritional powerhouse. It’s the perfect vegan dish to serve as a side or as a healthy meal on its own. The combination of textures and fresh flavors make it an enticing salad for all seasons. Enjoy this protein-rich, fiber-filled salad that’s guaranteed to leave you feeling satisfied and energized.