- Garlic and onion were sautéed
in a saucepan over medium heat until fragrant, about 2 minutes.
- Water, 2 teaspoons of salt, and ¼ teaspoon of black pepper were added,
and the mixture was brought to a boil.
- The rinsed quinoa was stirred in
, and the pot was covered. The mixture was simmered on low heat for 15–18 minutes until the quinoa was tender and the liquid was absorbed.
- The quinoa was fluffed with a fork
and allowed to cool to room temperature or chilled in the fridge for quicker preparation.
- In a large bowl, diced tomatoes, carrots, bell pepper, cucumber, corn, and red onion were combined with the cooled quinoa.
- Chopped cilantro and mint were stirred in,
bringing fresh and herbal tones to the salad.
- For the dressing, balsamic vinegar, olive oil, remaining salt, and pepper were whisked together in a small bowl until emulsified.
- The dressing was poured over the salad
and everything was tossed until evenly coated.
- Optionally, the salad was chilled for 15 minutes before serving to enhance the flavor blend.
- Calories:240 kcal
- Protein:6 g
- Carbohydrates:30 g
- Fat:10 g20%
- Fiber:5 g
- Sodium:400 mg
- Sugar:4 g
This Quinoa Salad with Vegetables is a vibrant, wholesome, and protein-packed dish that makes a perfect light meal or side dish. Whether served chilled or at room temperature, this salad is bursting with the refreshing flavors of fresh herbs, crunchy vegetables, and a zesty balsamic vinaigrette. It’s not only easy to prepare but also naturally gluten-free, vegan, and loaded with plant-based nutrients.
The base of the salad—quinoa—is a complete protein, making it a powerhouse for vegetarian and health-conscious eaters. The quinoa is cooked with garlic, onion, salt, and pepper to infuse flavor from the very start. Once cooled, it’s tossed with a colorful mix of tomatoes, carrots, cucumbers, bell peppers, corn, and red onion, all adding crunch, sweetness, and nutrition.
Fresh herbs like mint and cilantro elevate the dish with their aromatic notes, while a simple balsamic and olive oil dressing adds acidity and richness without overpowering the natural ingredients. The result is a salad that’s refreshing, filling, and ideal for meal prep, potlucks, picnics, or weekday lunches.
This recipe celebrates Mediterranean-inspired nutrition with global versatility. You can serve it on its own, over a bed of greens, or even in a wrap or grain bowl.
Health Insights
Good for Health:
- Quinoa provides all 9 essential amino acids and is high in fiber.
- Vegetables like carrots, bell peppers, and cucumbers supply vitamins A, C, and K.
- Olive oil supports heart health with monounsaturated fats.
- Balsamic vinegar adds antioxidants and may aid digestion.
- Naturally gluten-free, vegan, and low glycemic.
Considerations:
- May be high in sodium depending on added salt—adjust to dietary needs.
- Store-bought balsamic vinegar can vary in sugar content—use a quality, no-added-sugar version.
