Quinoa and Vegetable Salad (Gluten-Free)

Vegetarian
Gluten Free
Health score
43%
Quinoa and Vegetable Salad (Gluten-Free)
70 min.
6
335kcal

Suggestions


Looking for a vibrant and nutritious dish that’s perfect for any occasion? Our Quinoa and Vegetable Salad is not only gluten-free and vegetarian, but it also bursts with flavor and color, making it an ideal choice for a side dish, lunch, or even a main course. Packed with wholesome ingredients, this salad is a delightful way to enjoy a medley of fresh vegetables and protein-rich quinoa.

Imagine the nutty aroma of cooked quinoa combined with the zesty brightness of fresh lemon juice and aromatic basil. Each bite offers a satisfying crunch from the red bell pepper and kalamata olives, while the garbanzo beans and sweet corn add a hearty texture. Topped with crumbled feta cheese, this salad is a feast for the senses, both visually and taste-wise.

Not only is this dish a treat for your taste buds, but it’s also a powerhouse of nutrition, providing a balanced mix of protein, healthy fats, and carbohydrates. Whether you’re hosting a gathering, preparing a meal prep for the week, or simply craving a refreshing dish, this Quinoa and Vegetable Salad is sure to impress. Plus, it can be made ahead of time, allowing the flavors to meld beautifully. Dive into this deliciously healthy recipe and elevate your dining experience!

Ingredients

  • cup quinoa uncooked
  • tablespoons juice of lemon fresh
  • tablespoons olive oil 
  • tablespoons basil fresh chopped
  • 15 oz garbanzo beans gluten-free rinsed drained canned
  • 15.3 oz corn gluten-free sweet whole drained canned
  • 14.5 oz canned tomatoes gluten-free diced drained canned
  • cup bell pepper red chopped
  • 0.3 cup kalamata olives pitted quartered
  • 0.5 cup feta cheese gluten-free crumbled

Equipment

  • bowl

Directions

  1. Rinse quinoa under cold water 1 minute; drain. Cook quinoa as directed on package; drain. Cool completely, about 30 minutes.
  2. Meanwhile, in small nonmetal bowl, place lemon juice, oil and basil; mix well. Set aside for dressing.
  3. In large bowl, gently toss cooked quinoa, beans, corn, tomatoes, bell pepper and olives.
  4. Pour dressing over quinoa mixture; toss gently to coat.
  5. Serve immediately or refrigerate 1 to 2 hours before serving.
  6. Just before serving, sprinkle with cheese.
  7. Garnish with basil leaves if desired.

Nutrition Facts

Calories335kcal
Protein14.3%
Fat33.74%
Carbs51.96%

Properties

Glycemic Index
34.56
Glycemic Load
4.45
Inflammation Score
-8
Nutrition Score
20.336956587823%

Flavonoids

Eriodictyol
0.24mg
Hesperetin
0.72mg
Naringenin
0.07mg
Luteolin
0.2mg
Quercetin
0.08mg

Nutrients percent of daily need

Calories:334.84kcal
16.74%
Fat:12.92g
19.87%
Saturated Fat:3.01g
18.78%
Carbohydrates:44.75g
14.92%
Net Carbohydrates:37.55g
13.65%
Sugar:4.23g
4.7%
Cholesterol:11.13mg
3.71%
Sodium:666.99mg
29%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:12.32g
24.64%
Manganese:1.36mg
68.05%
Vitamin C:41.44mg
50.23%
Vitamin B6:0.71mg
35.35%
Folate:116.76µg
29.19%
Fiber:7.2g
28.79%
Phosphorus:287.3mg
28.73%
Magnesium:103.49mg
25.87%
Copper:0.44mg
22.2%
Vitamin A:1057.12IU
21.14%
Vitamin E:2.93mg
19.55%
Iron:3.49mg
19.4%
Potassium:616.36mg
17.61%
Vitamin B2:0.28mg
16.21%
Vitamin B1:0.22mg
14.84%
Zinc:2.19mg
14.58%
Calcium:131.65mg
13.16%
Vitamin B3:2.32mg
11.59%
Vitamin K:10.75µg
10.24%
Selenium:6.21µg
8.87%
Vitamin B5:0.83mg
8.3%
Vitamin B12:0.21µg
3.52%