A Healthy, Flavorful Meal
If you’re looking for a nutritious and satisfying meal that’s packed with flavor, look no further than this Roasted Veggie & Quinoa Salad! This vibrant salad is a perfect blend of healthy ingredients, including nutrient-dense quinoa, roasted vegetables, and a tangy lemon dressing. Whether you’re looking for a wholesome lunch, a light dinner, or a make-ahead dish for meal prep, this recipe is the ideal choice. It’s also vegan, gluten-free, and packed with protein and fiber.
Total Time: 45 minutes
Servings: 4-6
Ingredients:
For the Salad:
- 1 cup quinoa (rinsed)
- 2 cups water or vegetable broth (for cooking quinoa)
- 1 medium zucchini, diced
- 1 bell pepper (red or yellow), chopped
- 1 medium sweet potato, peeled and diced
- 1 cup cherry tomatoes, halved
- 1 small red onion, sliced
- 2 tablespoons olive oil
- 1 teaspoon garlic powder
- 1 teaspoon paprika
- Salt and pepper, to taste
- Fresh parsley or cilantro for garnish (optional)
For the Lemon Dressing:
- 2 tablespoons olive oil
- Juice of 1 lemon
- 1 teaspoon Dijon mustard
- 1 teaspoon maple syrup or honey (optional)
- 1 garlic clove, minced
- Salt and pepper, to taste
Instructions:
1. Cook the Quinoa:
- In a medium saucepan, combine the rinsed quinoa and water (or vegetable broth) and bring to a boil. Once it boils, lower the heat and cover. Let it simmer for about 15 minutes, or until all the liquid is absorbed and the quinoa is tender. Fluff with a fork and set aside to cool.
2. Roast the Vegetables:
- Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper.
- In a large bowl, toss the diced zucchini, bell pepper, sweet potato, cherry tomatoes, and red onion with olive oil, garlic powder, paprika, salt, and pepper.
- Spread the vegetables in a single layer on the prepared baking sheet. Roast for 25-30 minutes, tossing halfway through, until the vegetables are tender and slightly caramelized.
3. Prepare the Dressing:
- In a small bowl, whisk together olive oil, lemon juice, Dijon mustard, maple syrup (if using), minced garlic, salt, and pepper until the dressing is emulsified and smooth.
4. Assemble the Salad:
- In a large mixing bowl, combine the cooked quinoa and roasted vegetables.
- Drizzle the lemon dressing over the salad and toss gently to combine, making sure all ingredients are evenly coated.
- Garnish with fresh parsley or cilantro, if desired.
5. Serve and Enjoy:
- Serve immediately as a light main dish or a side dish, or refrigerate for up to 3 days. This salad makes an excellent meal prep option, as it keeps well in the fridge and can be enjoyed cold or at room temperature.
Why You’ll Love This Roasted Veggie & Quinoa Salad:
- Nutrient-Rich: This salad is an excellent source of plant-based protein, fiber, vitamins, and minerals. Quinoa is a complete protein, making it a perfect choice for vegetarians and vegans.
- Customizable: Feel free to swap the vegetables based on what’s in season or what you have on hand. Try adding roasted beets, kale, or butternut squash for added variety.
- Meal Prep Friendly: This salad can be made ahead and stored in the fridge for a few days, making it a convenient and healthy option for busy weeks.
- Delicious Dressing: The lemon and mustard dressing adds a zesty kick to the earthy roasted vegetables and quinoa, making each bite a burst of flavor.
Nutritional Benefits of the Ingredients:
- Quinoa: A gluten-free grain that is high in protein and fiber, quinoa is a great base for any healthy salad. It’s also rich in essential minerals like magnesium and iron.
- Roasted Sweet Potato: Packed with beta-carotene, fiber, and potassium, sweet potatoes are a great way to boost the nutritional value of any dish.
- Bell Peppers: These colorful veggies are full of antioxidants, especially vitamin C, which helps strengthen the immune system.
- Zucchini: Low in calories but high in water, zucchini is an excellent hydrating vegetable that provides a dose of vitamins and minerals.
- Cherry Tomatoes: Rich in vitamin C and lycopene, tomatoes are great for heart health and skin health.
Tips for the Best Roasted Veggie & Quinoa Salad:
- Use Vegetable Broth for Quinoa: For extra flavor, cook the quinoa in vegetable broth instead of water.
- Adjust Seasonings: Don’t hesitate to experiment with spices. Try adding cumin or turmeric for a deeper flavor profile.
- Make it Creamy: For a creamier texture, you can mix in some avocado or a spoonful of tahini before serving.
Conclusion:
This Roasted Veggie & Quinoa Salad is more than just a healthy dish – it’s a celebration of vibrant, nutritious ingredients that come together to create a mouthwatering meal. Whether you’re a seasoned cook or just starting your culinary journey, this recipe is sure to become a go-to favorite for its simplicity, flavor, and versatility. Perfect for meal prep or a refreshing lunch, this salad ticks all the boxes for a nourishing and satisfying dish!