Description
Homemade garden quinoa salad combines fresh Mediterranean vegetables with protein-packed quinoa for a light, refreshing meal. Summer herbs and zesty lemon dressing elevate you to savor each crisp, nutritious bite.
Ingredients
Scale
- 1 (15-oz) can chickpeas, drained (about 1 ½ cups or 425 g)
- ½ cup (120 ml) dried quinoa or 2 cups (480 ml) cooked quinoa
- 1 cup (240 ml) sweet corn, fresh or frozen
- 1 cup (240 ml) purple cabbage, shredded
- 1 cup (240 ml) cherry tomatoes, chopped
- 1 medium carrot, shredded (1 cup or 240 ml)
- 1 red bell pepper, diced (1 cup or 240 ml)
- ½ large cucumber, diced (1 cup or 240 ml)
- ½ small red onion, diced (½ cup or 120 ml)
- ½ cup (120 ml) fresh parsley, chopped
- 2 tbsps (30 ml) white wine vinegar
- 2 tbsps (30 ml) extra virgin olive oil
- 1 tsp maple syrup
- 1 tsp Dijon mustard
- 1/8 tsp sea salt
- Sea salt to taste
- Black pepper to taste
Instructions
- Quinoa Preparation: Rinse quinoa thoroughly under cold water to eliminate bitterness, then transfer to a saucepan with water and sea salt.
- Cooking Quinoa: Bring to a boil, reduce heat to lowest setting, cover, and simmer for 15 minutes until liquid is absorbed and grains are fluffy.
- Cooling Process: Spread quinoa on a flat surface to cool completely, allowing its natural nutty essence to develop.
- Vegetable Composition: Combine cooled quinoa with chickpeas, shredded carrots, red bell peppers, cucumber, sweet corn, purple cabbage, cherry tomatoes, red onion, and fresh parsley in a large mixing bowl.
- Dressing Creation: Whisk white wine vinegar, Dijon mustard, and maple syrup, then gradually incorporate extra virgin olive oil while whisking to create a smooth emulsion.
- Seasoning: Add sea salt and freshly ground black pepper to the dressing, carefully balancing flavors.
- Final Assembly: Pour dressing over the quinoa and vegetable mixture, gently tossing to ensure complete coating.
- Flavor Melding: Refrigerate for at least 30 minutes to allow ingredients to harmonize and intensify.
- Serving Preparation: Give a final gentle toss before serving to redistribute dressing and refresh the salad’s appearance.
- Storage Recommendation: Keep any leftovers in an airtight container, maintaining freshness for up to 5 days in the refrigerator.
Notes
- Rinse Thoroughly: Remove quinoa’s natural coating called saponin to eliminate bitter taste and ensure clean, pure grain base.
- Cook with Precision: Use low heat and covered pot to create perfect steaming environment, preventing moisture loss and achieving fluffy texture.
- Dressing Technique: Whisk vinegar, mustard, and maple syrup first before slowly incorporating olive oil to create smooth, perfectly emulsified dressing.
- Flavor Development: Allow salad to rest in refrigerator for minimum 30 minutes, enabling ingredients to blend and develop deeper, more complex taste profile.
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Category: Lunch, Dinner, Snacks
- Method: Simmering
- Cuisine: Mediterranean
Nutrition
- Serving Size: 5
- Calories: 250
- Sugar: 3g
- Sodium: 300mg
- Fat: 12g
- Saturated Fat: 1.5g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 35g
- Fiber: 8g
- Protein: 9g
- Cholesterol: 0mg