Vegan Quinoa Salad + Zesty Garlic Dressing

Certainly! I’d be happy to provide you with a detailed recipe for Vegan Quinoa Salad with Zesty Garlic Dressing.

Recipe: Vegan Quinoa Salad with Zesty Garlic Dressing

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History:
Quinoa is an ancient grain native to South America, specifically the Andean region. It has been cultivated for thousands of years and was considered a sacred crop by the Incas. Quinoa is a fantastic source of protein and essential nutrients, making it an ideal base for a vegan salad. The addition of zesty garlic dressing gives this dish a flavorful twist.

Ingredients:

For the Quinoa:

• 1 cup quinoa, rinsed and drained
• 2 cups water
• 1/2 teaspoon salt

For the Salad:

• 1 cup cherry tomatoes, halved
• 1 cup cucumber, diced
• 1 cup red bell pepper, diced
• 1/2 cup red onion, finely chopped
• 1/2 cup fresh parsley, chopped
• 1/4 cup fresh mint leaves, chopped
• 1/4 cup black olives, sliced (optional)

For the Zesty Garlic Dressing:

• 3 cloves garlic, minced
• 2 tablespoons fresh lemon juice
• 2 tablespoons extra-virgin olive oil
• 1 teaspoon Dijon mustard
• Salt and black pepper to taste

Instructions:

Quinoa:

1. In a medium-sized saucepan, combine the rinsed quinoa and water. Add the salt.

2. Bring to a boil, then reduce the heat to low, cover, and simmer for about 15 minutes, or until all the water is absorbed.

3. Remove from heat and let it sit, covered, for an additional 5 minutes. Fluff the quinoa with a fork and let it cool.

Zesty Garlic Dressing:

1. In a small bowl, whisk together the minced garlic, fresh lemon juice, extra-virgin olive oil, Dijon mustard, salt, and black pepper until well combined. Adjust seasoning to taste.

Assembling the Salad:

1. In a large salad bowl, combine the cooked and cooled quinoa, cherry tomatoes, cucumber, red bell pepper, red onion, parsley, mint leaves, and black olives (if using).

2. Drizzle the zesty garlic dressing over the salad.

3. Gently toss the salad to combine all the ingredients and ensure the dressing is evenly distributed.

4. Taste and adjust the salt and pepper as needed.

Serve immediately as a refreshing and nutritious vegan meal.

Preparation Time:

• Cooking quinoa: 15-20 minutes
• Preparing the salad and dressing: 15 minutes
• Total time: Approximately 30-35 minutes

This Vegan Quinoa Salad with Zesty Garlic Dressing is not only delicious but also packed with nutrients. Enjoy this wholesome dish as a main course or as a side dish for any occasion.

Certainly! Here are the nutrition facts and some health information for Vegan Quinoa Salad with Zesty Garlic Dressing:

Nutrition Facts (Approximate Values per Serving):

• Calories: 280-320 kcal
• Total Fat: 12-14 grams
  • Saturated Fat: 1.5-2 grams
  • Trans Fat: 0 grams
• Cholesterol: 0 milligrams
• Sodium: 300-350 milligrams
• Total Carbohydrates: 37-40 grams
  • Dietary Fiber: 5-6 grams
  • Sugars: 4-5 grams
• Protein: 7-8 grams
• Vitamin D: 0%
• Calcium: 3-4%
• Iron: 20-25%
• Potassium: 380-420 milligrams

Health Information:

1. High in Protein: Quinoa is a complete protein source, meaning it contains all nine essential amino acids. This makes it an excellent choice for vegans and vegetarians to meet their protein needs.

2. Fiber-Rich: The salad is rich in dietary fiber, primarily from quinoa and vegetables. Fiber aids in digestion, helps maintain a feeling of fullness, and supports heart health.

3. Low in Saturated Fat: The recipe includes minimal saturated fat, promoting heart health.

4. Healthy Fats: The dressing contains extra-virgin olive oil, which is a source of monounsaturated fats, known for their heart-protective benefits.

5. Abundance of Antioxidants: The colorful vegetables like tomatoes, red bell peppers, and herbs like parsley and mint provide a range of antioxidants that can help combat oxidative stress in the body.

6. Vitamins and Minerals: Quinoa is a good source of iron, magnesium, and manganese. It also contains various B-vitamins, contributing to overall health.

7. Low in Sodium: The recipe’s sodium content can be controlled by adjusting the amount of salt in the dressing, making it suitable for those watching their sodium intake.

8. Gluten-Free: Quinoa is naturally gluten-free, making this salad a great option for individuals with gluten sensitivities or celiac disease.

9. Low in Added Sugar: The recipe contains very little added sugar, keeping your sugar intake in check.

10. Versatile and Customizable: You can customize this salad by adding other vegetables or protein sources like chickpeas or tofu, making it even more nutritious and satisfying.

This Vegan Quinoa Salad with Zesty Garlic Dressing is a healthy and balanced dish that provides a good mix of macronutrients and essential vitamins and minerals. It’s not only delicious but also supports your overall well-being.