Refreshing Quinoa Vegetable Medley
Dive into a vibrant and nutritious salad that brings together the wholesome goodness of quinoa with an array of fresh vegetables. This Refreshing Quinoa Vegetable Medley is not only visually stunning but also packed with flavors that celebrate the essence of plant-based eating. Perfect as a light meal or side dish, this salad marries the crunchiness of cucumbers and radishes with the zesty notes of lemon and mint. Adapted from The Vegan Chef, it’s a delightful dish that nourishes the body and pleases the palate. Enjoy it during a picnic, as a potluck contribution, or simply as a healthy meal prepped for busy weekdays!
7
Servings
214
Calories
19
Ingredients
Ingredients
Water
3 cups (N/A)
Mint tea bag
1 (N/A)
Quinoa
1 1/2 cups (Rinsed)
Lemon juice
1/3 cup (Freshly squeezed)
Olive oil
1/3 cup (N/A)
Dried Italian seasoning
1 tablespoon (N/A)
Fresh ground black pepper
1/4 teaspoon (N/A)
Sea salt
1 teaspoon (N/A)
Garlic powder
1/2 teaspoon (N/A)
Lemon pepper
1/2 teaspoon (N/A)
Cucumbers
2 cups (Peeled, deseeded, and diced)
Tomatoes
2 cups (Deseeded and diced)
Green peppers
1 1/2 cups (Destemmed, deseeded, and diced)
Green onions
3/4 cup (Thinly sliced)
Radish
3/4 cup (Quartered lengthwise and thinly sliced)
Roasted sunflower seeds
1/2 cup (N/A)
Black olives
1/3 cup (Sliced)
Fresh parsley
1/3 cup (Chopped)
Fresh mint
1/4 cup (Chopped)
Instructions
1
In a medium saucepan, bring 3 cups of water to a rolling boil. Add the mint tea bag and let it steep for about 5 minutes.
2
Stir in the rinsed quinoa, cover the saucepan, reduce the heat to low, and let it simmer for 15 minutes. After cooking, remove from heat and let it sit covered for an additional 5 minutes to allow the quinoa to fluff up.
3
Drain any excess water and discard the tea bag. Transfer the cooked quinoa to a large mixing bowl and allow it to cool to room temperature.
4
While the quinoa cools, prepare the dressing in a small bowl by whisking together the lemon juice, olive oil, dried Italian seasoning, sea salt, garlic powder, lemon pepper, and freshly ground black pepper until well combined.
5
Once the quinoa has cooled, pour the dressing over it and gently toss to combine, ensuring that the quinoa is well-coated.
6
Next, add the diced cucumbers, tomatoes, green peppers, sliced green onions, radish, roasted sunflower seeds, black olives, chopped parsley, and mint to the quinoa mixture. Toss gently until all ingredients are evenly mixed.
7
Taste and adjust the seasoning if necessary, adding more lemon juice, salt, or pepper according to your preference.
8
Cover the bowl and refrigerate the salad for at least 30 to 60 minutes, allowing the flavors to meld together beautifully.
9
Serve chilled and enjoy this delightful, healthy salad!
Nutrition Information
10g
Fat
28g
Carbs
5g
Protein
3.4g
Fiber
Frequently Asked Questions
Frequently Asked Questions
What is the Refreshing Quinoa Vegetable Medley?
It is a vibrant and nutritious plant-based salad that combines quinoa with fresh vegetables like cucumbers, tomatoes, and radishes, finished with a zesty lemon and mint dressing.
Is this quinoa salad recipe vegan?
Yes, this recipe is completely vegan and plant-based.
Is the Refreshing Quinoa Vegetable Medley gluten-free?
Yes, quinoa is naturally gluten-free, and the other ingredients listed are also gluten-free.
How many servings does this recipe yield?
This recipe makes approximately 7 servings.
How many calories are in a serving of this quinoa medley?
There are 214 calories per serving.
What is the protein content of this dish?
Each serving provides 5g of protein.
How much fat is in one serving?
One serving contains 10g of fat.
What are the primary carbohydrates in this salad?
Each serving contains 28g of carbohydrates, primarily from the quinoa and vegetables.
How much fiber does this recipe provide?
This recipe provides 3.4g of fiber per serving.
Why is a mint tea bag used when cooking the quinoa?
Steeping a mint tea bag in the cooking water infuses the quinoa with a subtle, refreshing mint flavor from the inside out.
How long should I cook the quinoa?
The quinoa should simmer covered for 15 minutes, followed by 5 minutes of resting off the heat to fluff up.
Do I need to rinse the quinoa before cooking?
Yes, the recipe specifies using 1 1/2 cups of rinsed quinoa to remove any natural bitter coating.
What ingredients are in the salad dressing?
The dressing consists of lemon juice, olive oil, dried Italian seasoning, sea salt, garlic powder, lemon pepper, and fresh ground black pepper.
What vegetables are included in this medley?
The vegetable mix includes cucumbers, tomatoes, green peppers, green onions, and radishes.
How should the cucumbers be prepared?
The cucumbers should be peeled, deseeded, and diced before being added to the salad.
What herbs are used in this recipe?
The recipe uses both fresh parsley and fresh mint for a burst of herbal flavor.
Does this recipe include any nuts or seeds?
Yes, it includes 1/2 cup of roasted sunflower seeds for added crunch and nutrition.
Are there olives in this recipe?
Yes, 1/3 cup of sliced black olives are included in the vegetable mix.
How long does the salad need to refrigerate before serving?
It is recommended to refrigerate the salad for at least 30 to 60 minutes to allow the flavors to meld.
How should the radish be sliced?
The radishes should be quartered lengthwise and then thinly sliced.
Can I use bottled lemon juice?
While fresh-squeezed lemon juice is recommended for the best flavor, you can use bottled if necessary.
Is there any garlic in the recipe?
The recipe uses 1/2 teaspoon of garlic powder in the dressing.
What type of salt is recommended?
The recipe calls for 1 teaspoon of sea salt.
Can this be served as a main dish?
Yes, it is hearty enough to be a light main meal or a substantial side dish.
Is this salad suitable for a picnic?
Yes, its refreshing nature and ability to be served chilled make it perfect for picnics or potlucks.
How much water is needed to cook the quinoa?
You will need 3 cups of water for 1 1/2 cups of quinoa.
What kind of oil is best for this recipe?
The recipe specifically calls for 1/3 cup of olive oil.
Do I leave the tea bag in the salad?
No, the tea bag should be discarded after the quinoa has finished cooking and before mixing it with other ingredients.
How do I ensure the quinoa is well-coated in dressing?
Pour the dressing over the cooled quinoa and toss gently to ensure even coating before adding the remaining vegetables.
What is the serving size for this recipe?
While the specific weight isn't listed, the recipe is designed to be divided into 7 equal portions.