While living in a fast world, it’s great to be able to find healthy meals that can also go very fast. Enter the 30-minute quinoa salad with roasted veggies-a colorful, protein-heavy meal that marries the health benefits of quinoa with the depth of flavor from roasted vegetables. This recipe is ideal for lunch, light dinner, or to make ahead for a busy day.
Why You’ll Love This 30-Minute Quinoa Salad
This is most definitely more than just a salad; it is quite a meal-one that will satisfy both your taste buds and nutritional expectations. Here’s why it is a great choice for you:
Quick to Prepare: Gets ready in just 30 minutes, this salad is perfect for busy weeknights or as a meal prep for the entire week.
Wholesome: Quinoa is a complete protein and full of essential nutrients, while the roasted veggies add up the fiber and vitamins.
Mouthwatering: With each single bite so full of flavor and texture, even more when roasted vegetables are featured with a tangy vinaigrette.
Versatile: The dish is easily customizable according to taste preference and ingredient availability.
Satisfying: High in protein and fiber, this salad will make you happy and energized. Ingredients for 30-Minute Quinoa Salad Make this delicious quinoa salad with the following ingredients in the following quantity.
For Quinoa Salad:
- 1 cup uncooked quinoa
- 2 cups water or vegetable broth
- 1 cup cherry tomatoes, halved
- 1 bell pepper, chopped, any color 1 zucchini, chopped 1 red onion, chopped 1 cup broccoli florets 1 tbsp olive oil Salt and pepper, to taste 1/4 cup crumbled feta cheese, optional 1/4 cup fresh basil or parsley chopped For the Vinaigrette 3 tbsp olive oil 2 tbsp balsamic vinegar 1 tbsp lemon juice 1 tsp Dijon mustard 1 tsp honey or maple syrup, optional 1 garlic, minced Salt and pepper, to taste Instructions Step-by-Step
- Cook the Quinoa
Start with quinoa under cold running water, washing off the bitterness. In a medium saucepan place 1 cup of the quinoa with 2 cups of the water or vegetable broth. Bring to a boil over high heat. Once boiling, reduce the heat to low; cover and cook for about 15 minutes or until the quinoa is tender and the liquid absorbed. Remove from heat; let it stay for 5 minutes. Fluff with a fork and set aside to cool.
- Roast the Vegetables
Preheat your oven to 425°F (220°C). In a large baking sheet toss the cherry tomatoes, bell pepper, zucchini, red onion and broccoli with 1 tablespoon olive oil. Season with salt and pepper to taste. Spread the vegetables out in one single layer.
Roast in the preheated oven for 20 to 25 minutes, or until the vegetables are tender and slightly caramelized. Toss the vegetables halfway through the roasting time to make sure they are cooking evenly.
- Make the Vinaigrette
In a small bowl, whisk together 3 tablespoons of olive oil, 2 tablespoons of balsamic vinegar, 1 tablespoon of lemon juice, Dijon mustard, honey if using, minced garlic, salt, and pepper until well combined. Taste and adjust seasoning if needed.
- To assemble the salad
In a large mixing bowl, place the cooked quinoa, add the roasted vegetables, drizzle with vinaigrette, and toss well to coat. Gently fold in crumbled feta cheese, if desired, along with chopped fresh basil or parsley.
- Serve and Enjoy
This quinoa salad can be served warm or at room temperature. It is absolutely great on its own, accompanying just about any main course, which would make this a complete meal with the addition of grilled chicken, tofu, or chickpeas.
Tips for Perfect 30 Minute Quinoa Salad
Extra Quinoa: Cook a little extra quinoa to then add into other dishes you will make for the week. It’s one of those base-line ingredients one can put in soups, stews, or at the bottom of other salads.
- Use any vegetable on hand. Sweet potatoes, asparagus, or mushrooms substitute quite well.
- Veganize: Omit the feta cheese or replace it with a dairy-free alternative.
- Crunchy Touch: Add some toasted nuts or seeds, such as almonds or sunflower seeds, to give a different dimension of texture to your salad.
- Quinoa Salad: Nutritional Benefits
- High Quality Protein: Among a few plant-based complete proteins, quinoa is highly valued in vegetarian and vegan diets.
- Rich in Fiber: Most of the dietary fiber provided by the vegetables, and the rest by quinoa, helps with digestion and weight management. orias
- Power Packed with Vitamins and Minerals: Various vegetables in this salad contain different types of vitamins and minerals, which include vitamin C, vitamin A, and potassium.
- Low in Calories: When combined with vegetables, quinoa forms a very nutritious yet low-caloric meal, which is ideal for a person keeping a diet.
Quinoa Salad: How to Make It Your Own
There are many things that I really like about this quinoa salad-one of those things being that it’s as customizable as you like. Here are a few ways you can make it your own:
More Protein: So, adding grilled chicken and chickpeas and tofu to the mix can really amp up the protein.
Different Dressings: I use lemon juice here, but you may prefer a lemon-tahini dressing or even a yogurt-based sauce.
Incorporate Fresh Herbs: You are absolutely free to play around with herbs such as mint or cilantro for an altogether different flavor profile.
Add Nuts or Seeds: Stir in a handful of chopped nuts or seeds for a crunchy and nutritious boost.
Serving Suggestions
Main Course: Quinoa salad as a main course is filling. This is to be served along with fruit or a whole grain roll.
Side Dish: Serve with grilled fish, chicken, or even with a heartier vegetable stew for the complete meal.
Lunchbox Friendly: Leftovers are great for an easy and transportive lunchbox option.
Conclusion
This is a fantastic, easy quinoa salad with roasted vegetables for those looking for quick but healthy food that is full of flavor. The tender quinoa, caramelized roasted vegetables, and tangy vinaigrette make this dish just right to satisfy taste buds and health benefits alike. This salad will definitely make it onto your list of favorite recipes, as it is perfect for active weeknights, meal preparation, or just a versatile side dish for whatever meal.
This would be a quinoa salad that would definitely hit the right note next time someone is in need of something quick, healthy, and delicious. The simple and yet effective thing is that this should most definitely be it, be the occasion or reason whatever. Here’s to a healthy and satisfying dinner.
