By: Alvie Nguyen and Melissa Ring
April 21, 2024
Why we chose this:
This recipe is incredibly simple and requires only one step, cooking the quinoa. All other ingredients are affordable, shelf-stable, and convenient to find. It takes roughly less than 30 minutes to make this, and it can be stored in the fridge for later without requiring heating up.
How to make Quinoa Salad with Corn and Peas?
To prepare the salad, dice the white onion into medium-sized pieces and marinate it in 3 tablespoons of lemon juice and sugar. This step helps to [soften the onion's sharp flavor and add a hint of sweetness], then set it aside. Next, cook the quinoa by rinsing it under cold water to remove bitterness and combine it with water in a medium saucepan. Bring the mixture to a boil, then reduce the heat to low, cover, and let it simmer for about 15 minutes or until the water is absorbed. Once cooked, remove it from the heat and let it cool.
While the quinoa is cooking, prepare the rest of the ingredients easily. Drain and wash the peas, corn, and chickpeas, allowing any residual water to drain. Pressing a paper towel against the ingredients can help ensure thorough drying. Chop the cucumber in half, scoop out the insides with a spoon, chop it into medium-sized pieces, and set aside. These simple steps ensure a hassle-free preparation process.
Combine the cooked quinoa, corn, peas, chickpeas, marinated white onion, cherry tomatoes, cucumber, and fresh mozzarella pearls in a large mixing bowl. Whisk together lemon juice, olive oil, salt, and pepper in a small bowl to make the dressing. Pour the dressing over the salad and toss until well combined. Finish by placing chopped parsley on top.
This salad is not just a one-time delight. Serve it immediately for a fresh and crisp experience, or refrigerate it for later enjoyment as the flavors meld together, offering a different taste profile. Its versatility and deliciousness suit various occasions, from a light lunch to a side dish for a hearty dinner. Enjoy the endless possibilities this salad brings!
Key nutrients:
High in fiber: Quinoa, chickpeas, and vegetables like peas and cucumber are all excellent sources of dietary fiber, which promotes digestive health and helps maintain a feeling of fullness.
Protein-rich: Quinoa and chickpeas are plant-based protein sources, making this salad suitable for vegetarians and vegans who want to incorporate more protein into their diets. Add some grilled tofu or a side of hummus for extra protein and flavor for a complete meal.
Low in saturated fat, high in health: With minimal added fats and primarily using heart-healthy olive oil, this salad is not just low in saturated fats but also a reassuring choice for heart health when consumed as part of a balanced diet.
Low glycemic index, high in sustained energy: Quinoa and chickpeas have a lower glycemic index than refined grains and legumes, meaning they cause a slower and more gradual increase in blood sugar levels. They provide sustained energy and prevent spikes in insulin, keeping you energized and sustained throughout the day.
Rich in vitamins and minerals: Ingredients like cherry tomatoes, cucumber, and parsley provide essential vitamins and minerals such as vitamin C, vitamin K, potassium, and magnesium, contributing to overall health and well-being.
Key features:
Nutrient-Rich: This salad provides a balanced blend of nutrients from protein-rich quinoa and chickpeas, as well as vitamins and minerals from various veggies.
Mealtime Hero: This salad is a true all-rounder. It can be a satisfying meal or a delightful side dish, making it a versatile option for any occasion.
Convenience: This recipe is a breeze to prepare and is designed to be user-friendly for novice and experienced cooks. With its simple ingredients and straightforward instructions, you'll have a delicious salad ready quickly.
Cost-Effective: This recipe utilizes affordable ingredients like quinoa, canned corn, peas, and chickpeas, providing a budget-friendly option for feeding a crowd,
Other Fun Information about the Dish:
Storage: Leftovers can be stored in an airtight container in the refrigerator for up to 3-4 days.
Customizable: Easily adaptable to personal preferences or ingredient availability, you can add or substitute veggies, adjust seasoning, or incorporate additional protein sources to suit your taste.
Preparation Time: With minimal cooking time required for the quinoa and simple assembly steps, this salad comes together quickly, perfect for busy weeknights or last-minute gatherings.
The Recipe:
Inspired from fruitsandveggies.org
Yield: 8 servings
Serving size: 1 cup
Ingredients:
½ cup uncooked quinoa
1 ½ cups water
½ can (15 oz.), no salt added, whole kernel sweet corn, drained
½ can (15 oz.), no salt added, green peas, drained
½ can (15 oz.) chickpeas, drained
¾ teaspoons sugar
½ large diced white onion
½ pint cherry tomatoes, slice in half
½ large English cucumber, sliced in half, deseeded, and medium chopped
2 oz. fresh mozzarella pearls
⅛ cup chopped fresh parsley
4 tablespoons lemon juice
2 tablespoons olive oil
½ tablespoon salt
½ tablespoon pepper
Instructions:
Dice the white onion into medium-sized pieces. Marinate diced white onion in 3 tablespoons of lemon juice and sugar. Set aside.
Cook quinoa: Rinse the quinoa under cold water to remove any bitterness. Then, combine the quinoa and water in a medium saucepan. Bring it to a boil, then reduce the heat to low, cover, and let it simmer for about 15 minutes or until the water is absorbed. Once done, remove it from the heat and let it cool.
While waiting for the quinoa to cook, drain and wash the peas, corn, and chickpeas, and set aside to let the residual water drain out. (You can press a paper towel to the ingredients to ensure that the residual water is removed.)
Chop the cucumber in half, then scoop out the insides with a spoon. Chop into medium-sized pieces and set aside.
In a large mixing bowl, combine cooked quinoa, corn, peas, chickpeas, marinated white onion, cherry tomatoes, cucumber, and fresh mozzarella pearls.
Whisk together lemon juice, olive oil, salt, and pepper in a small bowl to make the dressing. Pour the dressing over the salad and toss until well combined.
Place chopped parsley on top of the salad.
Serve immediately for a fresh and crisp experience, or refrigerate for later and enjoy the flavors melding together. The choice is yours! This salad is as versatile as it is delicious. Enjoy!
Nutrition Label
Nutrition:
1 serving
Calories: 160.6
Total fat: 6.4g
Saturated fat: 1.5g
Trans fat: 0g
Total carbohydrate: 20.3g
Dietary fiber: 4.2g
Total sugars: 4.9g
Added sugars: 0.4g
Protein: 6.2g
Vitamin D: 0mcg
Calcium: 58.1mg
Iron: 1.3mg
Potassium: 2.48.5mg
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