25-Minute Balsamic Quinoa Salad
A fresh, tangy quinoa salad loaded with vegetables and tossed in a simple balsamic dressing. High in plant-based protein and fiber, this salad is naturally gluten-free and low in saturated fat, making it a perfect quick lunch, side dish, or meal-prep option for busy weekdays.
Equipment
- 1 medium saucepan (for cooking quinoa)
- 1 Large Mixing Bowl (for tossing salad)
- 1 whisk (for dressing)
- 1 cutting board and knife (for chopping vegetables)
- 1 measuring cup (for quinoa and liquids)
- 1 measuring spoon set (for seasonings and oil)
Ingredients
- 1 cup quinoa uncooked
- 2 cups water or low-sodium vegetable broth
- 1 cup cherry tomatoes halved
- 1 medium cucumber diced
- 1 red bell pepper diced
- 1/4 cup red onion finely chopped
- 1/4 cup fresh parsley chopped
- 3 tablespoons olive oil
- 2 tablespoons balsamic vinegar
- 1 teaspoon Dijon mustard
- 1/2 teaspoon salt adjust to taste
- 1/4 teaspoon black pepper
Instructions
- Rinse Quinoa Thoroughly: Begin by measuring 1 cup of uncooked quinoa and placing it into a fine-mesh strainer. Rinse the grains under cold running water for about 30–60 seconds. This step removes any natural bitterness from the quinoa’s coating, called saponin, and ensures a cleaner, milder flavor in the final salad. Shake off excess water after rinsing.
- Cook the Quinoa Perfectly: Transfer the rinsed quinoa to a medium saucepan and add 2 cups of water or low-sodium vegetable broth for extra flavor. Place the saucepan over medium-high heat and bring the mixture to a gentle boil. Once boiling, reduce the heat to low, cover the pan with a tight-fitting lid, and let it simmer for about 15 minutes, or until all the liquid is absorbed and the grains appear fluffy. Avoid lifting the lid too often, as this can release steam and affect texture.
- Fluff Quinoa and Cool Slightly: Once the quinoa is cooked, remove the pan from the heat and keep it covered for an additional 5 minutes. Then, uncover and gently fluff the quinoa with a fork to separate the grains. This ensures a light, airy texture for the salad. Allow it to cool slightly so that it doesn’t wilt the vegetables when mixed later.
- Prepare Fresh Vegetables: While the quinoa cooks, wash all vegetables thoroughly. Halve 1 cup of cherry tomatoes, dice 1 medium cucumber, and chop 1 red bell pepper into small, even pieces. Finely mince 1/4 cup of red onion. Chop 1/4 cup of fresh parsley. The uniformity in size helps the salad maintain a balanced texture and allows every bite to be flavorful.
- Make the Balsamic Dressing: In a small mixing bowl, combine 3 tablespoons of olive oil, 2 tablespoons of balsamic vinegar, and 1 teaspoon of Dijon mustard. Season with 1/2 teaspoon of salt and 1/4 teaspoon of black pepper. Use a whisk to blend the ingredients thoroughly until emulsified—a smooth, slightly thickened dressing that coats the quinoa and vegetables evenly. Taste and adjust seasoning if needed.
- Combine Quinoa and Vegetables: Transfer the slightly cooled quinoa into a large mixing bowl. Add the cherry tomatoes, cucumber, red bell pepper, red onion, and parsley. Toss gently with a spatula or large spoon, ensuring that the vegetables are evenly distributed throughout the quinoa.
- Add Dressing Gradually: Pour the prepared balsamic dressing over the quinoa-vegetable mixture in small increments. Toss gently after each addition to ensure that the dressing lightly coats every grain and vegetable piece without making the salad soggy. This step enhances flavor without overwhelming the natural freshness of the ingredients.
- Taste and Adjust Flavors: Taste the salad carefully. If needed, adjust with a pinch more salt, a dash of pepper, or a few extra drops of balsamic vinegar for tanginess. The key is a balanced flavor: lightly tangy, subtly sweet, and well-seasoned without overpowering the fresh vegetables.
- Serve Immediately or Chill: You can serve the salad immediately while slightly warm, or cover it and chill in the refrigerator for 20–30 minutes for a cold, refreshing version. Chilling allows the flavors to meld together beautifully, enhancing the overall taste and aroma.
- Optional Garnish and Presentation: Before serving, consider adding a light garnish such as a sprinkle of toasted pine nuts, sunflower seeds, or extra fresh parsley for a pop of color and texture. Serve in a large bowl or individual portions for easy presentation. This salad pairs beautifully with grilled proteins, sandwiches, or as a standalone light lunch.
Notes
- This salad is best enjoyed fresh, as the quinoa and vegetables retain a crisp, vibrant texture.
- Cook the quinoa slightly in advance and allow it to cool completely before combining with the vegetables to avoid sogginess.
- Feel free to substitute or add seasonal vegetables, such as roasted zucchini or shredded carrots, for added color and nutrition.
- For a more protein-rich version, toss in chickpeas, edamame, or tofu cubes.
- Adjust the balsamic dressing to your taste; a little honey or maple syrup can balance the tang if desired.