Eating healthy doesn’t mean you have to sacrifice flavor. In fact, a variety of nutrient-packed ingredients can create delicious and satisfying meals that nourish the body and delight the taste buds. Today, we’re going to make a hearty and flavorful quinoa salad with roasted vegetables – a perfect option for lunch, dinner, or even meal prep for the week.
Ingredients:
For the Salad:
- 1 cup quinoa (rinsed)
- 1 medium zucchini, diced
- 1 red bell pepper, diced
- 1 yellow bell pepper, diced
- 1 cup cherry tomatoes, halved
- 1/2 red onion, diced
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1/4 cup fresh parsley, chopped
For the Dressing:
- 3 tablespoons olive oil
- 2 tablespoons lemon juice
- 1 tablespoon apple cider vinegar
- 1 teaspoon Dijon mustard
- 1 teaspoon honey (optional)
- Salt and pepper to taste
- 1/2 teaspoon garlic powder
Instructions:
Step 1: Cook the Quinoa
- Begin by cooking the quinoa. Rinse the quinoa under cold water to remove any bitterness. In a medium pot, bring 2 cups of water to a boil, add the rinsed quinoa, and reduce the heat to low. Cover and let it simmer for about 15 minutes, or until the water is absorbed and the quinoa is tender. Fluff with a fork and set aside to cool.
Step 2: Roast the Vegetables
- Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper for easy cleanup.
- Place the diced zucchini, bell peppers, cherry tomatoes, and red onion onto the baking sheet. Drizzle with 1 tablespoon of olive oil, and season with salt and pepper. Toss everything to coat evenly.
- Roast the vegetables for about 20-25 minutes, or until they are tender and slightly caramelized. Stir halfway through to ensure even roasting. Once done, remove from the oven and set aside to cool.
Step 3: Make the Dressing
- In a small bowl, whisk together 3 tablespoons of olive oil, lemon juice, apple cider vinegar, Dijon mustard, honey (if using), salt, pepper, and garlic powder. Adjust the seasoning to taste and set the dressing aside.
Step 4: Assemble the Salad
- In a large mixing bowl, combine the cooked quinoa, roasted vegetables, and chopped parsley. Drizzle the dressing over the salad and toss everything gently to combine. Taste and adjust seasoning if needed.
Step 5: Serve
- Serve immediately as a light lunch or dinner, or store in an airtight container in the fridge for up to 3 days. This quinoa salad is also perfect for meal prep!
Why This Recipe Is Healthy:
This quinoa salad with roasted vegetables is packed with nutrients. Quinoa is a high-protein, gluten-free grain that provides all nine essential amino acids, making it a complete protein. The roasted vegetables add fiber, antioxidants, and vitamins A and C, which are great for supporting your immune system and promoting healthy skin. The homemade dressing, made with healthy fats from olive oil and the zing of lemon, gives the salad a refreshing and satisfying flavor.
Variation Ideas:
- Add Protein: For an extra protein boost, you can add grilled chicken, tofu, chickpeas, or beans to the salad.
- Add Cheese: Crumbled feta or goat cheese adds a creamy and tangy element to the salad.
- Add Nuts or Seeds: For added crunch, sprinkle some sunflower seeds, pumpkin seeds, or chopped almonds on top.
This quinoa salad with roasted vegetables is not only healthy but incredibly versatile. Feel free to customize it with your favorite veggies or proteins to make it your own. Whether you’re looking for a filling lunch, a side dish for dinner, or a meal prep option, this recipe will become a go-to in your healthy eating routine! Enjoy!