Eating healthy doesn’t mean compromising on flavor. This colorful quinoa salad with roasted vegetables and a zesty lemon dressing is a perfect example of a delicious, nutritious meal that is packed with fiber, protein, and essential vitamins. It’s easy to prepare and makes a great lunch or side dish.
Let’s dive into this recipe!
Ingredients
For the Salad:
- 1 cup quinoa (rinsed)
- 1 ¾ cups water or vegetable broth
- 1 medium zucchini, diced
- 1 red bell pepper, diced
- 1 small red onion, diced
- 1 cup cherry tomatoes, halved
- 1 cup spinach or arugula (optional)
- 2 tablespoons olive oil
- Salt and pepper, to taste
For the Lemon Dressing:
- 3 tablespoons olive oil
- 1 tablespoon lemon juice (freshly squeezed)
- 1 teaspoon honey or maple syrup (optional for sweetness)
- 1 clove garlic, minced
- ½ teaspoon Dijon mustard (optional)
- Salt and pepper, to taste
Optional Toppings:
- Crumbled feta cheese or goat cheese (optional)
- Fresh parsley, chopped (for garnish)
- Toasted sunflower seeds or pumpkin seeds (for crunch)
Instructions
1. Prepare the Quinoa
- Rinse the quinoa under cold water to remove any bitterness.
- In a medium saucepan, bring 1 ¾ cups of water or vegetable broth to a boil. Once boiling, add the quinoa and reduce the heat to low.
- Cover the saucepan and simmer for 12-15 minutes, or until the quinoa is tender and all the liquid has been absorbed.
- Remove the quinoa from heat, fluff with a fork, and set aside to cool slightly.
2. Roast the Vegetables
- Preheat your oven to 400°F (200°C).
- On a baking sheet, toss the diced zucchini, bell pepper, and red onion with 2 tablespoons of olive oil. Season with salt and pepper.
- Spread the vegetables out in an even layer and roast for 20-25 minutes, or until they are tender and slightly browned. Halfway through the cooking time, toss the vegetables for even roasting.
- Once roasted, remove from the oven and let them cool slightly.
3. Make the Lemon Dressing
- In a small bowl or jar, whisk together olive oil, lemon juice, honey or maple syrup (if using), minced garlic, Dijon mustard (if using), salt, and pepper until well combined.
4. Assemble the Salad
- In a large mixing bowl, combine the cooked quinoa, roasted vegetables, cherry tomatoes, and spinach (if using). Gently toss the ingredients together.
- Pour the lemon dressing over the salad and toss until everything is evenly coated.
5. Add Optional Toppings
- Top the salad with crumbled feta or goat cheese, fresh parsley, and sunflower or pumpkin seeds for added flavor and crunch.
Tips for Customizing:
- Vegetable Variations: Feel free to swap in other vegetables like sweet potatoes, cauliflower, or broccoli. Roasted vegetables add a lovely depth of flavor to the salad.
- Protein Boost: Add grilled chicken, chickpeas, or roasted chickpeas to increase the protein content of this salad.
- Herb Variations: You can use fresh basil, mint, or cilantro instead of parsley for a different flavor profile.
- Vegan Option: Omit the cheese and use maple syrup in the dressing to make the salad vegan-friendly.
Why This Recipe Is Healthy
- Quinoa: This ancient grain is a complete protein, meaning it contains all nine essential amino acids. It’s also rich in fiber, magnesium, and antioxidants, making it a nutritious base for this salad.
- Roasted Vegetables: The vegetables add fiber, vitamins, and minerals, contributing to a healthy digestive system and overall well-being. Roasting them enhances their natural sweetness and flavor.
- Lemon Dressing: Lemon juice adds vitamin C and a burst of freshness, while olive oil provides heart-healthy fats.
- Versatile and Nutrient-Packed: This salad can be served warm or cold, making it a perfect make-ahead meal for meal prep or a refreshing side dish for gatherings.
Conclusion
This quinoa salad with roasted vegetables and lemon dressing is not only healthy but also packed with flavor. It’s an easy, versatile recipe that can be customized to suit your preferences and dietary needs. Whether you’re looking for a light lunch, a nutritious dinner, or a side dish to complement your main course, this recipe is a perfect choice. Enjoy!
