- Prep
- 20 min
- Cook
- 30 min
- Total time
- 50 min
- Yield
- 4 servings
- Difficulty
- EASY
- Calories
- 255 kcal
Quick summary
“The colorful quinoa salad brings together grains cooked al dente combined with red bell pepper, grated carrot, fresh peas, and chopped red onion. Seasoned with citrus lemon and olive oil vinaigrette, it results in a nutritious dish, rich in plant proteins and fibers.”
What you need to know
- The 15-minute cooking in two parts of water cooks the quinoa until the outer ring of the grain detaches.
- Resting for 5 minutes and then fluffing the grains with a fork ensures a light base without clumping.
- Raw, fresh vegetables ensure a crunchy texture contrasting with the softness of the Andean seed.
Ingredients
Main
- 1 cup of quinoa
- 2 cups of water
- 1 red bell pepper, chopped
- 1 grated carrot
- 1/2 cup of fresh peas
- 1/2 cup chopped red onion
- Juice of 1 lemon
- 2 tablespoons olive oil
- Salt and pepper to taste
- If you prefer a crunchy texture, add chopped walnuts or almonds.
- Swap the lemon for balsamic vinegar for a different flavor.
- To preserve longer, store in an airtight container in the refrigerator.
- Try adding grilled chicken for a higher-protein meal.
- The salad can be made in advance and the ingredients kept separate until serving time.
Instructions
Principal
- In a pan, place the quinoa and water. Let boil and then reduce the heat, cooking for about 15 minutes until the water evaporates.
- Turn off the heat and let the quinoa rest for 5 minutes. Afterward, use a fork to loosen the grains.
- In a large bowl, add the cooked quinoa, bell pepper, carrot, peas, and red onion.
- In a separate bowl, mix the lemon juice, olive oil, salt, and pepper, creating a dressing.
- Pour the dressing over the salad and mix all ingredients well.
- Let the salad rest for 10 minutes before serving, so that the flavors mix.
- Optional decoration: fresh mint or cilantro leaves.
- Serve cold or at room temperature. Enjoy!
Chef's tips
- Wash the quinoa in running water over a fine sieve before cooking to remove saponin residues that make the grain bitter.
- Wait for the quinoa to cool completely at room temperature before adding the chopped vegetables to preserve the crunch of the greens.
- Let the salad rest with the dressing for 10 minutes before serving for the grains to absorb the citrus seasoning.
Variations
- Add 1/2 cup of toasted sliced almonds or chopped walnuts to give the salad extra crunch.
- Incorporate cubes of feta-style white cheese or seasoned fresh ricotta to boost the protein content.
- Add 1 cup of shredded grilled chicken breast to turn the salad into a complete meal.
Substitutions
- White quinoa can be replaced by red or black quinoa, maintaining the proportion of 1 cup.
- Lemon juice can be replaced by balsamic vinegar or apple cider vinegar in the same amount.
- Fresh peas can be swapped for cooked drained chickpeas or cooked fresh corn.
How to store
Store the seasoned salad in a sealed glass container in the refrigerator for up to 3 days. If you prefer to keep it for up to 5 days, keep the olive oil and lemon sauce in a separate container until the moment of consumption.
Can it be frozen?
Do not freeze the salad assembled with raw fresh vegetables, as they soften and release water. Only cooked quinoa without seasoning can be frozen in airtight containers for up to 3 months.
What to serve with
Serves as a refreshing appetizer or as a garnish for grilled fish fillets, roast chicken breast, and vegetarian burgers. It also pairs well with savory quiches and whole-grain toast.
Frequently asked questions
How to know that the quinoa has reached the correct cooking point?
The quinoa is ready when the grains become translucent and a small white spiral (the germ) stands out around the grain, after 15 minutes.
Is it necessary to wash the quinoa before cooking?
Yes, washing under running water removes the natural saponin film present in the seed coat, which causes residual bitterness.
Can I eat this salad warm?
Yes, the salad is very tasty served slightly warm right after mixing the freshly cooked quinoa with the vegetables and olive oil.
Do the peas need to be cooked beforehand?
Tender fresh peas can be added raw for maximum crunch; if they are frozen, pass through boiling water for 1 minute.
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