Fresh and Flavorful Quinoa and Vegetable Salad
Discover the goodness and lightness of quinoa — perfect for a gluten-free lunch under the spring sun
Today I want to present an entirely vegan and gluten-free dish.
The vegetables can be chosen as you like: since summer is coming I preferred to use vegetables rich in beta-carotene to help our skin tan, such as bell peppers and carrots. I also added diced ripe tomatoes, Tropea red onion (or a shallot) and zucchini — in short, vegetables typical of this season.
Let’s learn about quinoa:
Botanically, quinoa belongs to the Chenopodiaceae family like spinach or beetroot. However, it is considered a pseudo-cereal because it has properties that make it a valid alternative to wheat, rice, corn…
Highly appreciated by people with celiac disease for its lack of gluten and by vegetarians and vegans for its good protein contribution.
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- Cost: Very affordable
- Preparation time: 15 Minutes
- Cooking time: 10 Minutes
- Portions: 4
- Cooking methods: Boiling
- Cuisine: Italian
- Seasonality: All seasons
Ingredients
Let’s go shopping
- 7/8 cup quinoa
- 1 bell pepper (about 10.6 oz (300 g))
- 1 zucchini
- 2 tomatoes (ripe)
- 2 carrots
- 2 oz Tropea red onion (or shallot)
- 3 tbsp extra virgin olive oil
- to taste salt
- to taste pepper
- to taste basil
A note about health
Tools
What we need to make it
- 1 Knife
- 1 Cutting board
- 1 Grater with large holes
- 1 Pot
- 1 Strainer
Steps
Let’s cook
Put the quinoa in a bowl and rinse it several times,
until the water runs clear. Before using quinoa in any preparation, the seeds must be washed under plenty of running water. The aim of this operation is to remove the saponin, a bitter and unpleasant substance that coats each grain.
Transfer it to a pot with twice its volume in water and a small pinch of salt and cook for 10 minutes from the moment the water boils.
Then take a fine-mesh strainer or, if you only have a coarse one, place a clean kitchen cloth or cheesecloth in it and drain the quinoa. While it’s still in the strainer, cool it with cold water to stop the cooking.
Transfer the quinoa to a bowl. While it cools, grate or prepare the vegetables:
Cut the carrots, zucchini and other vegetables into julienne strips. Let them drain briefly in a colander or, even better, lay them on a kitchen cloth and squeeze like wrapping a candy.
Combine the vegetables with the quinoa that’s waiting in the bowl,
Add olive oil, salt and pepper, and if you like a little balsamic vinegar (optional). Mix and let rest for 5 minutes.
Now you can serve — the quinoa and raw vegetable salad is ready.
Storage and Variations
Quinoa and raw vegetable salad.
Storage: Keeps in the fridge for up to 2 days.
Variations: You can change the vegetables according to seasonality. If you prefer cooked vegetables, I recommend: Melanzane a funghetto (sautéed eggplant), Sweet-and-sour stuffed peppers.
To enrich the dish you can add chopped walnuts or almonds.
FAQ (Questions and Answers)
Fresh and Flavorful Quinoa and Vegetable Salad
Can I substitute it with another grain?
Yes, certainly.
