Bring a burst of color and nutrients to your table with this Quinoa & Veggie Medley, a protein-packed salad that pairs fluffy quinoa with an array of fresh vegetables. Perfect for picnics, potlucks, or a light lunch, this dish can be served chilled or at room temperature. Follow this guide to cook quinoa to perfection, prep vibrant veggies, and whisk together a simple dressing that ties everything together.
Step 1: Gather Your Ingredients
| Ingredient | Quantity | Notes/Alternatives |
|---|---|---|
| Quinoa (dry) | 1 cup | Rinse to remove bitterness |
| Water or vegetable broth | 2 cups | Use broth for extra flavor |
| Bell peppers (various colors) | 2, chopped | Red, yellow, green for color |
| Cucumber (chopped) | 1 medium | Seeded if desired |
| Red onion (finely chopped) | 1/4 cup | Rinse if you want a milder taste |
| Cherry tomatoes (halved) | 1 cup | Adds sweetness |
| Olive oil | 3 tablespoons | Extra virgin for the dressing |
| Lemon juice (freshly squeezed) | 2 tablespoons | Adds tang |
| Salt and pepper | To taste | Adjust seasoning |
| Optional: Fresh herbs (parsley, basil) | 1/4 cup, chopped | Enhances freshness |
| Optional: Feta cheese (crumbled) | 1/2 cup | Omit for a vegan version |
Step 2: Cook the Quinoa
Step 2: Cook the Quinoa- Rinse Quinoa:
- In a fine mesh sieve, rinse 1 cup of quinoa thoroughly under cold water.
- Simmer:
- Bring 2 cups water or broth to a boil. Add quinoa, reduce heat, cover, and cook ~15 minutes until liquid is absorbed.
- Fluff and Cool:
- Remove from heat, let it rest 5 minutes. Fluff with a fork, then spread on a tray to cool quickly if making a cold salad.
Step 3: Chop the Vegetables
- Bell Peppers and Cucumber:
- Dice them into bite-sized pieces, uniform in size for an even mix.
- Red Onion:
- Finely chop to distribute the flavor. Rinse under cold water if you find raw onion too sharp.
- Cherry Tomatoes:
- Halve or quarter depending on size.
Step 4: Prepare the Dressing
- Basic Vinaigrette:
- In a small bowl or jar, whisk together 3 tablespoons olive oil, 2 tablespoons lemon juice, salt, and pepper.
- Taste and Adjust:
- If you prefer a tangier dressing, add more lemon juice. For a richer taste, incorporate a small spoonful of Dijon mustard or honey.
Step 5: Combine the Salad
- Large Bowl:
- Transfer cooled quinoa to a large mixing bowl.
- Add Veggies:
- Stir in chopped bell peppers, cucumber, red onion, and tomatoes.
- Toss with Dressing:
- Drizzle the vinaigrette over the salad, tossing gently to coat.
- Optional Enhancements:
- Fold in chopped fresh herbs and/or crumbled feta cheese for added flavor.
Step 6: Serving and Storage
- Chill Before Serving (Optional):
- This salad can be served immediately or chilled for 30 minutes to let flavors meld.
- Garnish:
- Sprinkle extra herbs on top for color.
- Leftovers:
- Keep in an airtight container in the refrigerator for up to 3 days.
Step 7: Troubleshooting & Pro Tips
Step 7: Troubleshooting & Pro Tips- Soggy Quinoa:
- Ensure proper water-to-quinoa ratio and fully drain any excess liquid.
- Underseasoned Salad:
- Add a splash of vinegar or lemon juice, extra herbs, or a pinch of salt to brighten flavors.
- Customization:
- Swap veggies based on seasonality or preference—add corn, olives, or roasted zucchini for variety.
Step 8: Frequently Asked Questions
Q1: Can I use another grain?
A1: Yes—couscous, bulgur, or brown rice work well. Adjust cooking times as needed.
Q2: How do I make it more filling?
A2: Add chickpeas or diced grilled chicken for extra protein.
Q3: Can I make this salad vegan/gluten-free?
A3: It’s already gluten-free if you ensure your quinoa is certified GF. Omit cheese for a vegan version.
Conclusion
Quinoa & Veggie Medley is a versatile, colorful salad that highlights the nutty flavor of quinoa against a backdrop of fresh vegetables. Whether you serve it as a main dish or side, this protein-rich meal helps you eat healthy without sacrificing taste. Top it off with simple dressing and fresh herbs, and you’ll have a refreshing, crowd-pleasing dish perfect for any occasion.
