Quinoa Salad with Roasted Vegetables

Healthy Recipe: Quinoa Salad with Roasted Vegetables

In our busy modern lives, keeping up with a healthy diet can sometimes seem daunting. However, preparing nutritious meals at home can be both simple and delicious. One such dish that exemplifies this is Quinoa Salad with Roasted Vegetables. This vibrant salad is packed with protein, fiber, and essential nutrients, making it a perfect choice for lunch or dinner. In this blog post, we’ll explore the benefits of this dish, its ingredients, and a step-by-step guide to preparing it.

Why Choose Quinoa?

Quinoa is frequently labeled as a superfood because of its remarkable nutritional benefits. Unlike most grains, it is a complete protein source that provides all nine essential amino acids. It’s also gluten-free and rich in antioxidants, vitamins, and minerals. Incorporating quinoa into your diet can help support muscle growth, improve digestion, and promote heart health.

Ingredients

For the Salad

• 1 cup quinoa (rinsed)
• 2 cups vegetable broth (or water)
• 1 red bell pepper, diced
• 1 zucchini, diced
• 1 yellow squash, diced
• 1 red onion, chopped
• 2 tablespoons olive oil
• Salt and pepper to taste
• 1 teaspoon garlic powder
• 1 teaspoon Italian seasoning

For the Dressing

• 3 tablespoons olive oil
• 2 tablespoons balsamic vinegar
• 1 tablespoon Dijon mustard
• 1 teaspoon of honey (or maple syrup for a vegan alternative)
• Salt and pepper to taste

Optional Toppings

• Crumbled feta cheese or goat cheese
• Chopped fresh herbs (like parsley or basil)
• Sliced avocado

Step-by-Step Preparation

1. Roast the Vegetables

Start by roasting the vegetables to enhance their flavors:

1. Preheat your oven to 425°F (220°C).
2. In a large bowl, combine diced red bell pepper, zucchini, yellow squash, and red onion.
3. Gently drizzle with olive oil and sprinkle with salt, pepper, garlic powder, and Italian spices. Toss until the vegetables are evenly coated.
4. Arrange the vegetables in a single layer on a baking tray.
5. Bake in the preheated oven for approximately 20–25 minutes, or until they become tender and lightly caramelized.

2. Cook the Quinoa

While the vegetables are roasting, prepare the quinoa:

1. In a medium pot, heat vegetable broth (or water) until it reaches a boil.
2. Add rinsed quinoa and reduce heat to low.
3. Cover the pot and let it simmer for roughly 15 minutes, or until all the liquid has been absorbed.
4. After cooking, take it off the heat and let it rest covered for another 5 minutes.

3. Prepare the Dressing

In a small mixing bowl, combine and whisk the ingredients for the dressing:

1. Combine olive oil, balsamic vinegar, Dijon mustard, honey (or maple syrup), salt, and pepper.
2. Adjust seasoning to taste.

4. Combine Everything

Now that your vegetables and quinoa are ready:

1. In a large mixing bowl, combine the fluffed quinoa and roasted vegetables.
2. Drizzle with the dressing and toss gently to combine.

5. Serve and Enjoy

This salad can be served warm or chilled:

1. Transfer to serving bowls or plates.
2. Top with crumbled feta cheese or goat cheese if desired.
3. Garnish with fresh herbs or sliced avocado for an extra layer of flavor.

Health Benefits of Quinoa Salad

This Quinoa Salad with Roasted Vegetables is not only delicious but also offers numerous health benefits:

• High in Protein: The quinoa provides a complete protein source that helps in muscle repair and growth.
• Rich in Fiber: The fiber content aids digestion and keeps you feeling full longer.
• Packed with Nutrients: The variety of vegetables adds vitamins A and C, potassium, and antioxidants to your meal.
• Versatile: This salad can be customized with seasonal vegetables or proteins like grilled chicken or chickpeas for added nutrition.

Nutritional Breakdown of Quinoa Salad with Roasted Vegetables

Quinoa Salad with Roasted Vegetables is not only delicious but also packed with nutrients. Here’s a detailed look at the nutritional content, particularly focusing on protein and carbohydrates, based on a typical serving size.

Macronutrient Composition

For a serving size of approximately 1 cup (about 240g) of Quinoa Salad, the nutritional breakdown is as follows:

• Calories: Approximately 234 calories
• Protein: About 10g (providing around 17% of your Daily Value)
• Carbohydrates: Roughly 34g (making up about 56% of the total calories)
• Fat: Approximately 8g (28% of total calories)

Detailed Nutritional Information

1. Protein Content:

•  Quinoa serves as a complete protein source as it includes all nine essential amino acids. In this salad, the combination of quinoa and vegetables provides a healthy amount of protein, making it suitable for vegetarians and those looking to increase their protein intake.
• The protein content in one serving (1 cup) contributes significantly to daily protein needs, especially when paired with other protein sources like chickpeas or edamame.

1. Carbohydrate Content:

• The carbohydrates primarily come from quinoa and the assorted vegetables. Quinoa itself is rich in complex carbohydrates that provide sustained energy.
• With about 34g of carbohydrates per serving, this dish is excellent for fueling your body throughout the day without causing spikes in blood sugar levels due to its fiber content.

1. Fiber and Other Nutrients:

• This salad also boasts a good amount of dietary fiber (approximately 5g per serving), which aids in digestion and helps maintain satiety.
• Additionally, it contains various vitamins and minerals, such as potassium, magnesium, vitamin C, and iron, enhancing its overall nutritional profile.

Comparison with Other Protein Sources

To give you an idea of how the protein content in this quinoa salad stacks up against other common food items:

• Eggs: One large egg contains about 6g of protein.
• Chicken Breast: A 3-ounce serving provides about 26g of protein.
• Black Beans: One cup cooked contains approximately 15g of protein.

In comparison, the quinoa salad provides a plant-based source of protein that can complement these other foods well.

Conclusion

Quinoa Salad with Roasted Vegetables is a nutritious and satisfying dish that offers a balanced mix of protein and carbohydrates. With its vibrant flavors and health benefits, it makes for an excellent meal option whether you are looking to maintain a healthy diet or simply enjoy delicious food. By incorporating this salad into your meals, you can easily boost your intake of essential nutrients while enjoying a dish that’s both filling and flavorful.