Summer Quinoa Salad with Citrus Dressing

As summer delivers warm weather and long sunny days, it’s a great time to freshen up our meals with vibrant ingredients. Not only does a healthy dish fuel your body, but it also helps keep you hydrated and satisfied during hot months. This post walks you through an easy-to-make summer recipe that beautifully blends nutrition and flavor: Quinoa Salad with Citrus Dressing.

Quinoa is a protein-packed, gluten-free grain that serves as a fantastic base for salads. Combined with a colorful array of vegetables and a zesty dressing, this dish is as nourishing as it is appealing.

Let's get started with the recipe!

Ingredients

To make the Quinoa Salad with Citrus Dressing, you will need the following ingredients:

For the Salad:

• 1 cup of quinoa (rinsed)

• 2 cups of water

• 1 cup of cherry tomatoes (halved)

• 1 cucumber (diced)

• 1 bell pepper (any color, diced)

• 1/2 red onion (finely chopped)

• 1 cup of fresh parsley or cilantro (chopped)

• 1 avocado (diced)

  
  

For the Dressing:

• 1/4 cup of olive oil

• Juice of 1 lemon

• Juice of 1 orange

• 1 teaspoon of honey (optional)

• Salt and pepper to taste

  
  

Step-by-Step Instructions

Step 1: Rinse and Cook Quinoa

Start by rinsing the quinoa under cold water. This removes its natural coating, called saponin, which can give a bitter taste.

In a medium saucepan, combine the rinsed quinoa with 2 cups of water. Bring it to a boil. Once boiling, lower the heat, cover, and let it simmer for about 15 minutes or until all the water is absorbed and the quinoa is fluffy.

After cooking, let it cool before adding to the salad.

Step 2: Prepare the Vegetables

While the quinoa cooks, chop your vegetables. Slice the cherry tomatoes, dice the cucumber and bell pepper, finely chop the red onion, and prepare the parsley or cilantro. For a more vibrant salad, consider adding some colorful ingredients like yellow bell pepper or roasted corn, both of which add flavor and nutrition.

Step 3: Make the Citrus Dressing

In a small bowl, whisk together the olive oil, juice from the lemon and orange, honey (if using), and a pinch of salt and pepper. Taste and adjust the seasonings as you prefer. This dressing recipe is a great way to get your daily dose of Vitamin C, estimated at about 40% of the daily recommended intake per serving.

Step 4: Combine Ingredients

Once the quinoa has cooled, place it in a large bowl. Add the chopped vegetables and diced avocado. Pour the citrus dressing over the salad and gently toss until all ingredients are evenly coated.

A colorful quinoa salad ready to be served.

Step 5: Serve and Enjoy!

You can serve the salad immediately, or chill it in the refrigerator for about an hour to let the flavors blend beautifully. This salad is perfect as a light lunch, a side dish for dinner, or an ideal meal for a summer picnic.

Nutritional Benefits

This Quinoa Salad is not just a delight for the taste buds but also a powerhouse of nutrients:

• Quinoa: Offers about 8 grams of protein and 5 grams of fiber per cooked cup, aiding muscle building and digestion.

• Vegetables: Cherry tomatoes, cucumbers, and bell peppers provide essential vitamins and antioxidants that can improve your overall health. For example, bell peppers contain nearly 200% of the daily recommended value of Vitamin C.

• Avocado: Brings healthy fats into the mix, adding a creamy texture while supporting heart health.

• Citrus Dressing: Fresh lemon and orange juices add not only flavor but crucial Vitamin C, which helps bolster your immune system, especially valuable during the summer.

  
  

Savoring Summer's Nourishment

Cooking and eating healthy in the summer can be enjoyable and straightforward. This Quinoa Salad with Citrus Dressing is easy to prepare and can be personalized with seasonal favorites.

This dish incorporates vibrant colors and fresh flavors while offering a wealth of nutrients. So gather fresh ingredients from your local market and enjoy a delightful summer meal full of health, flavor, and joy!