Quinoa Salad
Ingredients:
- Quinoa: 1 cup
- Cherry Tomatoes: 1 cup, halved
- Cucumber: 1 medium, diced
- Red Onion: 1/4 cup, finely chopped
- Feta Cheese: 1/2 cup, crumbled
- Olive Oil: 2 tablespoons
- Lemon Juice: 2 tablespoons
- Salt: to taste
- Pepper: to taste
Instructions:
Cook Quinoa: Start by rinsing 1 cup of quinoa under cold water to remove any bitterness. In a medium-sized pot, bring 2 cups of water to a boil. Add the rinsed quinoa, reduce the heat to low, cover, and let it simmer for about 15 minutes or until the water is absorbed and the quinoa is tender. Once cooked, fluff it with a fork and let it cool to room temperature.
Prepare Vegetables: While the quinoa is cooling, prepare the vegetables. Halve 1 cup of cherry tomatoes, dice 1 medium cucumber, and finely chop 1/4 cup of red onion. Place these vegetables in a large mixing bowl.
Combine Ingredients: Once the quinoa has cooled, add it to the bowl with the vegetables. Crumble 1/2 cup of feta cheese over the quinoa and vegetables.
Dress the Salad: Drizzle 2 tablespoons of olive oil and 2 tablespoons of lemon juice over the salad. Season with salt and pepper to taste.
Mix Well: Toss everything together until the quinoa and vegetables are well-coated with the olive oil and lemon juice, and the ingredients are evenly distributed.
Serve: Serve the quinoa salad immediately or chill it in the refrigerator for an hour to allow the flavors to meld together. This salad can be stored in an airtight container in the refrigerator for up to three days.
Detailed Explanation:
Quinoa salad is a nutritious and versatile dish, perfect for a light lunch, side dish, or even a main course. The base of the salad is quinoa, a gluten-free grain that is high in protein and fiber, making it a healthy and satisfying choice.
To start, rinse the quinoa thoroughly under cold water. This step is crucial as it removes the saponin, a natural coating that can make quinoa taste bitter. Cooking quinoa is simple: use a 2:1 water-to-quinoa ratio, bring to a boil, then simmer covered until the water is absorbed. Fluff the quinoa with a fork to keep the grains separate and light.
While the quinoa cools, prepare the vegetables. Cherry tomatoes add a burst of sweetness, while the cucumber provides a refreshing crunch. Red onion brings a sharp, tangy flavor, balancing the mildness of the other ingredients.
Once the quinoa is at room temperature, it’s time to assemble the salad. Add the quinoa to the bowl of vegetables, then crumble feta cheese on top. Feta adds a creamy texture and a salty kick, enhancing the overall flavor profile of the salad.
The dressing for this salad is simple yet effective. Olive oil brings a rich, smooth texture, while lemon juice adds a bright, zesty note that lifts the flavors of the other ingredients. Season the salad with salt and pepper to taste, keeping in mind that feta cheese is already quite salty, so you might need less salt than you think.
Mixing the salad thoroughly ensures that every bite is flavorful and well-balanced. If you have the time, letting the salad chill in the refrigerator for an hour or so allows the flavors to meld together, resulting in an even more delicious dish.
Quinoa salad is not only tasty but also incredibly healthy. Quinoa is a complete protein, containing all nine essential amino acids. It’s also high in fiber, iron, magnesium, and B vitamins. The vegetables add vitamins, minerals, and antioxidants, while the olive oil provides healthy fats. This makes quinoa salad a nutritious option for any meal.
Conclusion
Enjoy your quinoa salad as a standalone dish or pair it with grilled chicken or fish for a more substantial meal. It’s also a great dish to bring to potlucks or picnics, as it holds up well at room temperature and is easy to transport.