Quinoa Salad

Ingredients (For 1 Serving - Approx. 1 Bowl)

• Cooked quinoa: 1/2 cup (85 g)

• Cucumber: 1/4 cup, diced

• Cherry tomatoes: 1/4 cup, halved

• Bell peppers: 1/4 cup, diced (any color)

• Red onion: 2 tbsp, finely chopped

• Parsley or cilantro: 1 tbsp, chopped

• Avocado: 1/4 medium, diced (optional)

• Lemon juice: 1 tbsp

• Olive oil (optional): 1 tsp, or skip for oil-free

• Salt: To taste

• Black pepper: A pinch

• Optional Add-ins:

  • Toasted seeds (e.g., sunflower or pumpkin): 1 tsp

  • Cooked chickpeas: 2 tbsp for added protein

Serving Size

1 bowl (approximately 1 serving)

Method

1. Prepare the Quinoa:

   • If not already cooked, rinse 1/4 cup of raw quinoa thoroughly under cold water. Cook in 1/2 cup of water over medium heat until water is absorbed (about 15 minutes). Let cool.

2. Combine the Vegetables:

   • In a large mixing bowl, combine diced cucumber, cherry tomatoes, bell peppers, red onion, and parsley or cilantro.

3. Add the Quinoa:

   • Mix the cooled quinoa into the vegetable mixture.

4. Dress the Salad:

   • Drizzle with lemon juice, olive oil (if using), and sprinkle with salt and black pepper. Toss to combine evenly.

5. Add Optional Ingredients:

   • Stir in avocado, toasted seeds, or chickpeas if desired.

6. Serve:

   • Serve immediately or chill in the refrigerator for 15-20 minutes for a refreshing taste.

Nutritional Information (Per Serving - 1 Bowl)

• Calories: 180 kcal

• Carbohydrates: 30 g

• Protein: 5 g

• Fat: 3 g (less if oil-free)