How long does it take to make Quinoa and Veggie Salad High-Protein, Low-Calorie Salad Recipe?

This recipe takes PT30M in total, including PT15M of prep time.

How many calories are in Quinoa and Veggie Salad High-Protein, Low-Calorie Salad Recipe?

Quinoa and Veggie Salad High-Protein, Low-Calorie Salad Recipe contains approximately 200 kcal per serving.

What are the main ingredients in Quinoa and Veggie Salad High-Protein, Low-Calorie Salad Recipe?

The key ingredients are: 1 cup quinoa, cooked and cooled, 1 cucumber, diced, 1 bell pepper (any color), diced, 1/2 red onion, finely chopped, 1/4 cup fresh parsley, chopped.

Quinoa and Veggie Salad High-Protein, Low-Calorie Salad Recipe

Name: Quinoa and Veggie Salad High-Protein, Low-Calorie Salad Recipe
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Yield: 4
Ingredients: 1 cup quinoa, cooked and cooled; 1 cucumber, diced; 1 bell pepper (any color), diced; 1/2 red onion, finely chopped; 1/4 cup fresh parsley, chopped; 2 tbsp olive oil; 1 tbsp fresh lemon juice; Salt and pepper, to taste

The Story Behind Quinoa and Veggie Salad High-Protein, Low-Calorie Salad

Quinoa is one of the ancient world's most remarkable superfoods — and its story is a lesson in the long journey from indigenous grain to global superfood. Quinoa (Chenopodium quinoa) has been cultivated in the Andean highlands of South America for over 5,000 years, where it was a sacred crop of the Inca Empire. The Inca called it "chisiya mama" — mother grain — and it was central to their diet, ceremonies, and agricultural calendar. Spanish colonizers attempted to suppress quinoa cultivation in the 16th century, recognizing its cultural importance to indigenous Andeans. Quinoa survived in remote Andean communities for centuries before the outside world discovered its extraordinary nutritional profile in the 20th century: a complete protein containing all nine essential amino acids, plus high fiber and minerals. The "quinoa boom" of the early 21st century transformed it from an obscure Andean grain into a global superfood. This colorful quinoa and veggie salad honors that ancient grain in a fresh, vibrant, modern preparation.

Time and Servings:

Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes
Servings: 4 servings

Nutrition (per serving):

Calories: 200 kcal
Protein: 8g
Fat: 7g
Carbohydrates: 30g

Ingredients:

1 cup quinoa, cooked and cooled
1 cucumber, diced
1 bell pepper (any color), diced
1/2 red onion, finely chopped
1/4 cup fresh parsley, chopped
2 tbsp olive oil
1 tbsp fresh lemon juice
Salt and pepper, to taste

Instructions:

Prepare the Quinoa:
- Rinse 1 cup of quinoa under cold water to remove any bitterness.
- Cook according to package instructions (typically 1 cup quinoa to 2 cups water).
- Once cooked, fluff with a fork and let it cool to room temperature.
Chop the Vegetables:
- Dice 1 cucumber and 1 bell pepper into bite-sized pieces.
- Finely chop 1/2 red onion and 1/4 cup of fresh parsley.
Assemble the Salad:
- In a large mixing bowl, combine the cooled quinoa, diced cucumber, bell pepper, red onion, and parsley.
Make the Dressing and Toss:
- Drizzle the salad with 2 tbsp of olive oil and 1 tbsp of fresh lemon juice.
- Season with salt and pepper to taste.
- Toss well to combine all ingredients and evenly coat them with the dressing.
Serve:
- Serve the quinoa salad chilled or at room temperature as a light main dish or a side.

Tips for Success:

For extra flavor, add crumbled feta cheese or toasted nuts such as almonds or walnuts.
Substitute parsley with fresh cilantro or mint for a different flavor profile.
Store leftovers in an airtight container in the refrigerator for up to 3 days.