Quinoa Veggie Salad with Zesty Vinaigrette: A Refreshing and Nutritious Delight

Are you searching for a vibrant, healthy, and flavorful salad that’s perfect for lunch, dinner, or a potluck? Look no further! This Quinoa Veggie Salad with Zesty Vinaigrette is the answer. Packed with protein, fiber, and essential nutrients, this salad is not only delicious but also incredibly good for you. The zesty vinaigrette adds a bright and tangy kick that perfectly complements the earthy quinoa and fresh vegetables. This recipe is easily customizable, so feel free to swap out ingredients based on your preferences and what’s in season.

## Why You’ll Love This Quinoa Veggie Salad

* **Nutrient-Rich:** Quinoa is a complete protein, meaning it contains all nine essential amino acids. It’s also a good source of fiber, iron, and magnesium. The vegetables add a variety of vitamins, minerals, and antioxidants.
* **Flavorful:** The zesty vinaigrette is the star of the show, bringing a bright and tangy flavor that elevates the entire salad.
* **Versatile:** This salad can be enjoyed as a main course, side dish, or a meal-prep option. You can also easily customize it with different vegetables, herbs, and proteins.
* **Easy to Make:** With simple ingredients and straightforward instructions, this salad comes together quickly and easily.
* **Gluten-Free and Vegan:** This recipe is naturally gluten-free and vegan, making it a great option for those with dietary restrictions.
* **Satisfying:** The combination of quinoa, vegetables, and healthy fats will keep you feeling full and satisfied for hours.

## Ingredients You’ll Need

### For the Salad:

* **Quinoa:** 1 cup, rinsed
* **Water or Vegetable Broth:** 2 cups (for cooking the quinoa)
* **Cucumber:** 1 medium, diced
* **Bell Pepper:** 1 medium (any color), diced
* **Cherry Tomatoes:** 1 cup, halved
* **Red Onion:** 1/4 cup, finely chopped
* **Kalamata Olives:** 1/2 cup, pitted and halved
* **Fresh Parsley:** 1/4 cup, chopped
* **Fresh Mint:** 1/4 cup, chopped
* **Feta Cheese:** 1/2 cup, crumbled (optional, for a non-vegan version)
* **Avocado:** 1 medium, diced (optional)

### For the Zesty Vinaigrette:

* **Olive Oil:** 1/4 cup
* **Lemon Juice:** 3 tablespoons, freshly squeezed
* **Red Wine Vinegar:** 2 tablespoons
* **Dijon Mustard:** 1 teaspoon
* **Honey or Maple Syrup:** 1 teaspoon (optional, for a touch of sweetness)
* **Garlic:** 1 clove, minced
* **Dried Oregano:** 1/2 teaspoon
* **Salt:** 1/4 teaspoon, or to taste
* **Black Pepper:** 1/4 teaspoon, or to taste

## Step-by-Step Instructions

### Step 1: Cook the Quinoa

1. **Rinse the Quinoa:** Place the quinoa in a fine-mesh sieve and rinse it thoroughly under cold water for about 1-2 minutes. This helps remove the saponin, a natural coating that can give quinoa a bitter taste.
2. **Combine Quinoa and Liquid:** In a medium saucepan, combine the rinsed quinoa and water or vegetable broth. Using vegetable broth will add more flavor to the quinoa.
3. **Bring to a Boil:** Bring the mixture to a boil over medium-high heat.
4. **Simmer and Cover:** Once boiling, reduce the heat to low, cover the saucepan, and simmer for 15 minutes, or until all the liquid has been absorbed and the quinoa is fluffy.
5. **Fluff and Cool:** Remove the saucepan from the heat and let it sit, covered, for 5 minutes. Then, fluff the quinoa with a fork and spread it out on a baking sheet or large plate to cool completely. This will prevent the salad from becoming soggy.

### Step 2: Prepare the Vegetables

1. **Dice the Cucumber:** Wash the cucumber and dice it into small, bite-sized pieces. You can peel the cucumber if you prefer, but the skin adds extra nutrients and fiber.
2. **Dice the Bell Pepper:** Wash the bell pepper, remove the seeds and membranes, and dice it into small pieces. Choose any color bell pepper you like – red, yellow, or orange will add sweetness, while green will provide a slightly more bitter flavor.
3. **Halve the Cherry Tomatoes:** Wash the cherry tomatoes and halve them. If you’re using larger tomatoes, you can dice them instead.
4. **Chop the Red Onion:** Peel and finely chop the red onion. Red onion adds a sharp, pungent flavor to the salad. If you find it too strong, you can soak the chopped onion in cold water for 10 minutes to mellow its flavor.
5. **Halve the Kalamata Olives:** Drain the kalamata olives and halve them. Kalamata olives add a briny, salty flavor to the salad.
6. **Chop the Fresh Herbs:** Wash and chop the fresh parsley and mint. Fresh herbs add a bright, refreshing flavor to the salad. You can use other herbs like dill or cilantro if you prefer.
7. **Dice the Avocado (Optional):** If using avocado, peel, pit, and dice it just before assembling the salad to prevent it from browning.

### Step 3: Make the Zesty Vinaigrette

1. **Combine Ingredients:** In a small bowl or jar, whisk together the olive oil, lemon juice, red wine vinegar, Dijon mustard, honey or maple syrup (if using), minced garlic, dried oregano, salt, and black pepper.
2. **Whisk or Shake:** Whisk the ingredients together until they are well combined and emulsified. If using a jar, you can simply close the lid tightly and shake vigorously until the vinaigrette is smooth.
3. **Taste and Adjust:** Taste the vinaigrette and adjust the seasonings as needed. You may want to add more lemon juice for extra tanginess, more honey for sweetness, or more salt and pepper to taste.

### Step 4: Assemble the Salad

1. **Combine Ingredients:** In a large bowl, combine the cooled quinoa, diced cucumber, diced bell pepper, halved cherry tomatoes, chopped red onion, halved kalamata olives, chopped fresh parsley, and chopped fresh mint.
2. **Add Feta Cheese (Optional):** If using feta cheese, add it to the bowl.
3. **Pour the Vinaigrette:** Pour the zesty vinaigrette over the salad ingredients.
4. **Toss Gently:** Gently toss the salad to ensure that all the ingredients are evenly coated with the vinaigrette.
5. **Add Avocado (Optional):** If using avocado, gently fold it into the salad just before serving.
6. **Serve and Enjoy:** Serve the quinoa veggie salad immediately or chill it in the refrigerator for later. The flavors will meld together even more as it sits.

## Tips and Variations

* **Add Protein:** For a heartier salad, add grilled chicken, chickpeas, black beans, or tofu.
* **Swap Vegetables:** Feel free to substitute your favorite vegetables. Some other great options include roasted vegetables like sweet potatoes, broccoli, or Brussels sprouts.
* **Add Nuts or Seeds:** Add a crunchy element with toasted almonds, walnuts, pecans, or sunflower seeds.
* **Spice it Up:** Add a pinch of red pepper flakes to the vinaigrette for a little heat.
* **Make it a Grain Bowl:** Serve the salad over a bed of spinach or kale for extra greens.
* **Meal Prep Friendly:** This salad is perfect for meal prepping. Store the salad and vinaigrette separately and combine them just before serving to prevent the salad from becoming soggy. It can be stored in the refrigerator for up to 4 days.
* **Use Different Herbs:** Experiment with different herbs like cilantro, dill, or basil to change the flavor profile.
* **Different Cheese:** Use goat cheese instead of feta for a creamier texture and tangy flavor.

## Serving Suggestions

* **Lunch:** Enjoy a bowl of quinoa veggie salad for a light and refreshing lunch.
* **Dinner:** Serve it as a side dish with grilled fish, chicken, or tofu for a complete and healthy meal.
* **Potluck:** Bring this salad to your next potluck or barbecue. It’s always a crowd-pleaser.
* **Meal Prep:** Make a big batch on Sunday and enjoy it for lunch throughout the week.
* **Picnic:** Pack it in a container for a picnic in the park.

## Nutritional Information (Approximate)

*Note: Nutritional information may vary based on specific ingredients and portion sizes.*

* **Calories:** Approximately 350-450 per serving
* **Protein:** 10-15 grams
* **Fat:** 20-25 grams
* **Carbohydrates:** 30-40 grams
* **Fiber:** 5-7 grams

## Conclusion

This Quinoa Veggie Salad with Zesty Vinaigrette is a delicious, nutritious, and versatile recipe that’s perfect for any occasion. With its bright flavors, satisfying textures, and endless customization options, it’s sure to become a new favorite. So, gather your ingredients, follow the simple steps, and enjoy this refreshing and healthy salad today! Whether you’re looking for a quick lunch, a flavorful side dish, or a meal-prep staple, this quinoa veggie salad has you covered. The zesty vinaigrette really brings out the flavors of the quinoa and vegetables, making each bite a delightful experience. Don’t be afraid to experiment with different ingredients and create your own unique version of this fantastic salad. Bon appétit!

Enjoy this recipe and don’t forget to share it with your friends and family! Let us know in the comments below what variations you tried and how you liked them. We love hearing from our readers!