This quinoa recipe is a vibrant and nutritious dish that combines the nutty flavor of quinoa with fresh vegetables and a zesty dressing. It’s not only quick to prepare, taking less than 30 minutes, but also packed with protein and fiber, making it a perfect choice for a healthy meal. The fluffy quinoa serves as a fantastic base, while the colorful veggies add crunch and freshness, making this dish both satisfying and visually appealing. Whether you’re a busy professional or a home cook looking for a healthy option, this quinoa recipe is sure to impress.
Ingredients
Here’s what you’ll need to create this delicious quinoa dish:
- 1 cup quinoa
- 2 cups vegetable broth or water
- 1 tablespoon olive oil
- 1 small red onion, diced
- 1 bell pepper (any color), diced
- 1 cup cherry tomatoes, halved
- 1 cup cucumber, diced
- 1 cup corn (fresh or frozen)
- 1 avocado, diced
- 1/4 cup fresh parsley, chopped
- Juice of 1 lemon
- Salt and pepper to taste
- Optional: 1/2 teaspoon cumin or paprika for added flavor
Instructions
Follow these simple steps to prepare your quinoa dish:
- Rinse the Quinoa: Place the quinoa in a fine-mesh strainer and rinse under cold water for about 2 minutes. This removes the natural coating (saponin) that can make it taste bitter.
- Cook the Quinoa: In a medium saucepan, combine the rinsed quinoa and vegetable broth (or water). Bring to a boil over medium-high heat. Once boiling, reduce the heat to low, cover, and simmer for about 15 minutes, or until the liquid is absorbed and the quinoa is fluffy. Remove from heat and let it sit, covered, for 5 minutes.
- Sauté the Vegetables: While the quinoa is cooking, heat the olive oil in a large skillet over medium heat. Add the diced red onion and bell pepper. Sauté for about 5 minutes, or until the onion is translucent and the peppers are tender.
- Add the Remaining Veggies: Stir in the cherry tomatoes, cucumber, corn, and any optional spices (cumin or paprika). Cook for an additional 3-4 minutes, just until the tomatoes start to soften.
- Combine Everything: Fluff the cooked quinoa with a fork and add it to the skillet with the sautéed vegetables. Pour in the lemon juice and sprinkle with salt and pepper. Toss everything together until well combined.
- Finish with Avocado and Parsley: Gently fold in the diced avocado and chopped parsley. Taste and adjust seasoning if necessary.
- Serve: Serve warm or at room temperature.
Serving Suggestions
This quinoa dish is versatile and can be served in various ways:
- As a Main Course: Enjoy it on its own as a light lunch or dinner.
- As a Side Dish: Pair it with grilled chicken, fish, or tofu for a complete meal.
- In a Bowl: Create a quinoa bowl by adding your favorite protein and a dollop of yogurt or hummus.
- With a Beverage: Complement your meal with a refreshing iced tea or a light white wine.
Nutritional Information
This quinoa dish is not only delicious but also packed with nutrients:
- High in Protein: Quinoa is a complete protein, containing all nine essential amino acids.
- Rich in Fiber: Aids digestion and helps keep you feeling full longer.
- Vitamins & Minerals: Contains essential nutrients like magnesium, iron, and B vitamins.
- Healthy Fats: Avocado adds healthy monounsaturated fats, which are good for heart health.
FAQs
- Can I use other grains instead of quinoa?
- Yes, you can substitute quinoa with other grains like farro, bulgur, or brown rice, but cooking times may vary.
- How can I store leftovers?
- Store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in the microwave or on the stovetop.
- Is this recipe gluten-free?
- Yes, quinoa is naturally gluten-free, making this dish suitable for those with gluten sensitivities.
- Can I add protein to this dish?
- Absolutely! Consider adding grilled chicken, shrimp, chickpeas, or black beans for an extra protein boost.
- What can I substitute for avocado?
- If you’re not a fan of avocado, you can use diced mango or omit it entirely.
Conclusion
This quinoa recipe is a fantastic option for anyone looking to whip up a healthy, flavorful meal in under 30 minutes. With its bright colors, fresh ingredients, and satisfying textures, it’s sure to become a favorite in your kitchen. Enjoy experimenting with different vegetables and spices to make it your own!