Are you tired of boring, bland lunches that leave you unsatisfied and hungry? Get ready to revolutionize your meal prep with this vibrant, nutrient-packed Veggie Quinoa Chopped Salad that's not just a meal, but a flavor explosion waiting to happen! In just 35 minutes, you'll create a delicious, wholesome dish that's perfect for busy professionals, health-conscious foodies, and anyone looking to elevate their lunch routine with minimal effort and maximum taste.
Prep Time: 20 mins
Cook Time: 15 mins
Total Time: 35 mins
Cuisine: Healthy
Serves: 5 servings
Ingredients
- 1 cup quinoa, rinsed
- 2 cups water
- 1 bell pepper, diced
- 1 cucumber, diced
- 1 cup cherry tomatoes, halved
- 1/4 cup red onion, diced
- 1/4 cup parsley, chopped
- 2 tablespoons olive oil
- 2 tablespoons lemon juice
- Salt and pepper to taste
Instructions
- Begin by rinsing the quinoa under cold water in a fine mesh strainer. This helps to remove the natural coating called saponin, which can make the quinoa taste bitter.
- In a medium saucepan, combine the rinsed quinoa and 2 cups of water. Bring to a boil over medium-high heat.
- Once the water is boiling, reduce the heat to low, cover the saucepan, and let it simmer for about 15 minutes or until the quinoa is fluffy and the water has been absorbed.
- While the quinoa is cooking, prepare the vegetables. Dice the bell pepper, cucumber, and red onion. Halve the cherry tomatoes and chop the parsley. Place all the chopped vegetables in a large mixing bowl.
- Once the quinoa is done cooking, remove it from the heat and let it sit, covered, for about 5 minutes. Afterward, fluff the quinoa with a fork and allow it to cool slightly.
- In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper to create a dressing.
- Add the cooked quinoa to the mixing bowl with the chopped vegetables. Pour the dressing over the salad and toss everything together until well combined.
- Taste the salad and adjust the seasoning with more salt, pepper, or lemon juice if necessary.
- Divide the salad into meal prep containers. This recipe yields 5 servings, so you can portion it accordingly for easy grab-and-go meals throughout the week.
- Store the salad in the refrigerator for up to 5 days. Enjoy your healthy Meal Prep Veggie Quinoa Chopped Salad!
Tips
- Always rinse quinoa thoroughly to remove the bitter saponin coating - this is a game-changer for taste!
- Let quinoa cool slightly before mixing with vegetables to prevent wilting and maintain crisp textures.
- For extra flavor, consider toasting quinoa in a dry pan for 2-3 minutes before cooking to enhance its nutty profile.
- Use fresh, high-quality ingredients - the simplicity of this salad means each component really shines.
- Experiment with additional herbs like mint or basil to customize your salad's flavor profile.
- For added protein, consider mixing in chickpeas, grilled chicken, or feta cheese.
- Prep ingredients in advance to make assembly even quicker during busy weeks.
Nutrition Facts
Calories: 250kcal
Carbohydrates: 35g
Protein: 8g
Fat: 10g
Saturated Fat: g
Cholesterol: 0mg
