DESCRIPTION OF SUMMER QUINOA HARMONY
Summer Quinoa Harmony is a vibrant and nutritious salad that combines the nutty flavour of quinoa with the crunch of fresh vegetables and the zesty sweetness of lemon balsamic dressing. It’s perfect for summer picnics, potlucks, or as a wholesome side dish. The colourful ingredients not only please the eye but also provide a variety of nutrients, making it a healthful choice for any meal.
RECIPE CATEGORY
- Side
SERVING SIZE
- Serves 8
CUISINE
- Mediterranean
PREPARATION/TECHNIQUES
- Boil, No-Cook
OCCASION/HOLIDAY
- Summer, Picnic, BBQ
SPECIAL CONSIDERATION/DIETARY CONCERNS
- Healthy, Vegan, Low Fat, High Fibre
DISH TYPE
- Salad
INGREDIENTS FOR SUMMER QUINOA HARMONY
- Quinoa: 1 cup uncooked
- Vegetable or Chicken Broth: 1 1/2 cups
- Red Onion: 1, chopped
- Mini Sweet Peppers: 7-8, seeded and chopped
- Broccoli Florets: 1 cup, trimmed
- Corn: 1 cup, fresh or frozen
- Black Beans: 1 (15 oz) can, rinsed
- Fresh Basil: Handful, chopped
For the Lemon Balsamic Dressing:
- Lemon Juice: Juice of 2 lemons
- Balsamic Vinegar: 1 Tbsp
- Olive Oil: 1 Tbsp
- Honey or Maple Syrup: 1 Tbsp
- Black Pepper: 1/2 tsp
- Kosher Salt: 1/2 tsp
- Red Pepper Flakes: Pinch
FULL NUTRITIONAL INFORMATION
- Calories: 200 per serving
- Total Fat: 5g
- Saturated Fat: 0.5g
- Cholesterol: 0mg
- Sodium: 150mg
- Total Carbohydrates: 33g
- Dietary Fiber: 5g
- Sugars: 5g
- Protein: 8g
PREPARATION FOR SUMMER QUINOA HARMONY
- Cook Quinoa: Rinse quinoa under cold water. In a medium saucepan, bring broth to a boil. Add quinoa, reduce heat to low, cover, and simmer for 15 minutes or until broth is absorbed.
- Prepare Vegetables: While quinoa cooks, chop the onion, peppers, and broccoli. Thaw corn if using frozen.
- Make Dressing: Whisk together all dressing ingredients in a small bowl.
- Combine Ingredients: In a large bowl, combine cooked quinoa, prepared vegetables, black beans, and fresh basil.
- Dress Salad: Pour dressing over the salad and toss to combine evenly.
- Chill: Refrigerate the salad for at least 30 minutes before serving to enhance the flavours.
PREP TIME
- 20 minutes
COOKING TIME
- 15 minutes
TIPS FOR SUMMER QUINOA HARMONY
- For added protein, include grilled chicken or tofu.
- Enhance the freshness with additional herbs like mint or parsley.
VARIATIONS
- Fruity Twist: Add diced mango or peach for a sweet contrast.
- Cheese Addition: Include crumbled feta or goat cheese for a creamy texture.
PREPPING AND STORAGE GUIDE FOR SUMMER QUINOA HARMONY
- Store in an airtight container in the refrigerator for up to 3 days.
- Best served chilled; stir well before serving as ingredients may settle.
Summer Quinoa Harmony is designed to be both delicious and nutritious, meeting various dietary needs while providing a satisfying and flavorful experience. Enjoy it as a standalone meal or as a complement to your favourite summer dishes.