The Quinoa & Veggie Salad

This vibrant Quinoa & Roasted Veggie Salad is a delightful and healthy meal, perfect for a light lunch, a side dish, or a satisfying dinner. It's packed with fresh flavors and nutrients, making it a fantastic option for meal prep or a quick weeknight meal.

Servings: 4 Prep time: 20 minutes Cook time: 30 minutes Total time: 50 minutes Difficulty: Easy

Ingredients

For the Quinoa:

• 185 g (1 cup) dry quinoa, rinsed

• 475 ml (2 cups) vegetable broth or water

• Pinch of salt

For the Roasted Vegetables:

• 1 medium red bell pepper (~150 g), deseeded and chopped into 2.5 cm (1-inch) pieces

• 1 medium yellow bell pepper (~150 g), deseeded and chopped into 2.5 cm (1-inch) pieces

• 1 medium zucchini (~200 g), trimmed and chopped into 2.5 cm (1-inch) pieces

• 1/2 medium red onion (~60 g), roughly chopped

• 250 g (1.5 cups) cherry tomatoes, halved

• 30 ml (2 tbsp) extra virgin olive oil

• 1/2 tsp salt

• 1/4 tsp black pepper

For the Lemon-Herb Dressing:

• 60 ml (1/4 cup) extra virgin olive oil

• 30 ml (2 tbsp) fresh lemon juice (from ~1 lemon)

• 1 clove garlic, minced

• 1 tsp dried oregano

• 1/4 tsp salt

• 1/8 tsp black pepper

Optional Garnish:

• 60 g (1/2 cup) crumbled feta cheese

• 30 g (1/4 cup) fresh parsley or mint, chopped

Equipment

• Medium saucepan with lid

• Large baking sheet

• Large mixing bowl

• Small bowl or jar for dressing

• Whisk

• Cutting board

• Sharp knife

Instructions

1. Cook the Quinoa (15 minutes cook, 5 minutes rest): In a medium saucepan, combine the rinsed quinoa, vegetable broth (or water), and a pinch of salt. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes, or until all liquid is absorbed. Remove from heat and let stand, covered, for 5 minutes. Fluff with a fork.

2. Prepare and Roast Vegetables (10 minutes prep, 20-25 minutes cook): Preheat your oven to 200°C (400°F). On a large baking sheet, toss the chopped bell peppers, zucchini, red onion, and halved cherry tomatoes with 30 ml (2 tbsp) olive oil, 1/2 tsp salt, and 1/4 tsp black pepper. Spread them in a single layer. Roast for 20-25 minutes, or until tender and slightly caramelized, stirring halfway through.

3. Make the Dressing (5 minutes): While the vegetables are roasting, whisk together all the dressing ingredients (60 ml olive oil, lemon juice, minced garlic, oregano, 1/4 tsp salt, 1/8 tsp pepper) in a small bowl or shake them in a jar until well combined.

4. Assemble the Salad (5 minutes): In a large mixing bowl, combine the cooked and fluffed quinoa with the roasted vegetables. Pour the dressing over the quinoa and vegetables. Toss gently to combine everything evenly.

5. Serve (1 minute): If using, stir in the crumbled feta cheese and chopped fresh herbs. Serve warm or at room temperature. Enjoy!

Tips & Variations

• Meal Prep Friendly: This salad is excellent for meal prep! Store it in airtight containers in the refrigerator for up to 3-4 days. The flavors often meld and improve over time.

• Don't Overcook Quinoa: Overcooked quinoa can become mushy. Follow the cooking instructions carefully and let it rest, covered, after cooking for perfect fluffy grains.

• Customize Your Veggies: Feel free to swap or add other vegetables like broccoli florets, asparagus, mushrooms, or sweet potato cubes. Adjust roasting times as needed.

• Vegan Variation: Omit the feta cheese or replace it with a plant-based feta alternative for a delicious vegan meal.

• Add Protein: For an extra protein boost, stir in a can of drained chickpeas, black beans, or add some grilled chicken, shrimp, or tofu.

• Spice It Up: Add a pinch of red pepper flakes to the dressing for a subtle kick, or a dash of hot sauce for more heat.

Estimated Nutrition Per Serving

• Calories: 420 kcal

• Protein: 12 g

• Carbohydrates: 45 g

• Fat: 24 g

Shopping List

• Quinoa

• Vegetable broth (or water)

• Red bell pepper

• Yellow bell pepper

• Zucchini

• Red onion

• Cherry tomatoes

• Lemon

• Garlic

• Extra virgin olive oil

• Dried oregano

• Salt

• Black pepper

• Feta cheese (optional)

• Fresh parsley or mint (optional)

Printable Footer

Quick summary: Fluffy quinoa and tender roasted vegetables tossed in a bright lemon-herb dressing, perfect for a healthy and satisfying meal.