Sunshine Quinoa Salad
Recipe Introduction
Ever find yourself staring blankly into the fridge at lunchtime? I have! It is time for make-ahead lunches to save the day.
This Quinoa Salad with Roasted Vegetables recipe is my go-to. Honestly, it’s a flavour bomb. You are sorted!
Sunshine in a Bowl: Why You'll Love This Quinoa Salad
This Quinoa Salad recipe is your new best mate for healthy lunch ideas . Picture this: tender roasted vegetables , fluffy quinoa, and a zingy lemon dressing.
It’s basically summer in a bowl. Originating from a desire for easy and tasty Mediterranean lunch recipes , this Lunch meal prep recipe is simple, healthy and keeps you going.
It is easy to make in under an hour. The yield is 4 servings.
Vegetarian make-ahead Lunches for the Win
One of the best things about this quinoa salad recipes is how good it is for you. Quinoa is packed with protein, and the roasted vegetables are bursting with vitamins.
This is perfect for work lunch ideas . Plus, the flavours get even better as it sits, making it the ideal easy make-ahead lunches .
Getting Started: What You'll Need for Your Quinoa Salad
Right then, what do we need to get cracking?
- Red bell pepper
- Yellow bell pepper
- Zucchini
- Red onion
- Garlic
- Olive oil
- Dried oregano
- Salt
- Black pepper
- Quinoa
- Vegetable broth
- Lemon juice
- Fresh parsley
- Fresh mint
- Dijon mustard
- Honey
Let’s get this healthy lunch ideas party started.
Ingredients & Equipment: Your Path to Easy make-ahead Lunches
Right, let's dive into what you'll need for this cracking Quinoa Salad ! Honestly, the ingredients are simple, and you might already have most of them kicking about.
Think of it as a culinary adventure. It is all for a great cause: To create some amazing and healthy make-ahead lunches
Main Ingredients: Let's Get Precise
-
Roasted Vegetables:
- 170g (6 oz) Red Bell Pepper, chopped. Choose peppers that are firm and have a vibrant color.
- 170g (6 oz) Yellow Bell Pepper, chopped. Same goes for the yellow ones, bright and firm.
- 160g (5.6 oz) Zucchini, chopped. The smaller, the better when trying to get the right taste.
- 140g (4.9 oz) Red Onion, chopped. Look for firm onions with no soft spots.
- 6g (approx. 2 cloves) Garlic, minced. Fresh garlic is key for that pungent flavour!
- 30ml (2 tablespoons) Olive Oil.
- 2g (1 teaspoon) Dried Oregano.
- 3g (½ teaspoon) Salt.
- 1g (¼ teaspoon) Black Pepper.
-
Quinoa:
- 185g (1 cup) Quinoa, rinsed. Give it a good rinse to remove any bitterness.
- 475ml (2 cups) Vegetable Broth. Using broth adds more flavour than water.
-
Lemon Herb Vinaigrette:
- 60ml (¼ cup) Olive Oil.
- 45ml (3 tablespoons) Lemon Juice, freshly squeezed. Freshly squeezed makes ALL the difference.
- 10g (2 tablespoons) Fresh Parsley, chopped.
- 5g (1 tablespoon) Fresh Mint, chopped.
- 5g (1 teaspoon) Dijon Mustard.
- 4g (½ teaspoon) Honey.
- 1g (¼ teaspoon) Salt.
- 0.5g (⅛ teaspoon) Black Pepper.
Seasoning Notes: Spice Up Your Mediterranean Lunch Recipes
Oregano is the star of the roasted veggies, giving them that classic Mediterranean feel. The lemon herb vinaigrette is a flavour explosion.
The parsley and mint add freshness. The honey balances the lemon juice perfectly. A pinch of red pepper flakes can add a bit of warmth.
If you don't have fresh herbs, dried herbs can be used, but use a smaller amount. You know, about 1/3 of the quantity.
Equipment Needed: Keep It Simple
All you need is a baking sheet for roasting the vegetables. A large pot for cooking the quinoa. A whisk for the vinaigrette.
A large bowl for assembling the salad. Finally, 4 airtight containers to store your glorious Vegetarian make-ahead lunches . If you don't have a whisk, a fork will do in a pinch.
No baking sheet? Use a large oven safe pan. Honestly, there are always ways around it. You don't need fancy equipment to create yummy healthy lunch ideas.
This Quinoa salad recipes is going to become one of your favourite work lunch ideas .
Enjoy creating these awesome make-ahead lunches !
Sunshine Quinoa Salad: Your make-ahead Lunches Champion
Fancy some proper healthy lunch ideas ? This quinoa salad is the ticket! Packed with roasted veg, it's the perfect lunch meal prep .
I swear, it brightens up even the most grim Monday. I created this inspired by Mediterranean lunch recipes and it's become a weekly staple.
Prep Steps: The Mise en Place Lowdown
Essential mise en place is key here, yeah? Chop your red pepper, yellow pepper, zucchini, and red onion. Mince your garlic.
Seriously, getting this done first saves a ton of time. It's the secret to easy make-ahead lunches . Safety first, obviously! Watch your fingers when chopping.
step-by-step: From Chopping to Chowing
Right, let's get cooking!
- Prep those veggies: Preheat your oven to 400° F ( 200° C) .
- Season: Toss chopped veg with 2 tablespoons olive oil, 1 teaspoon oregano, ½ teaspoon salt , ¼ teaspoon pepper on a baking sheet.
- Roast 'em: Roast for 25- 30 minutes . Look for slight caramelisation and tender veg.
- Quinoa time: Rinse 1 cup quinoa. Cook with 2 cups vegetable broth. Simmer for 15 minutes . Liquid absorbed? You're golden!
- Vinaigrette magic: Whisk together ¼ cup olive oil , 3 tablespoons lemon juice, 2 tablespoons parsley, 1 tablespoon mint, 1 teaspoon Dijon, ½ teaspoon honey , ¼ teaspoon salt , ⅛ teaspoon pepper .
- Assemble and conquer: Combine roasted veg and quinoa. Drizzle with vinaigrette. Toss gently.
- Portion Control: Divide into 4 containers for your make-ahead lunches .
- Chill Out: Refrigerate to let flavours meld.
Pro Tips: Level Up Your Salad
Want to really nail this?
- Veggie roast tip: Give those veggies space on the tray. Spread them out, or use 2 trays! No overcrowding!
- Don't overcook quinoa: Mushy quinoa? No thanks! Pull it off the heat when all liquid's gone.
- This salad is wicked for vegetarian make-ahead lunches . Want to get adventurous? Add a protein boost with cooked chickpeas or white beans! It's perfect for work lunch ideas , trust me. I reckon this quinoa salad recipes will give you the health boost you need.
Recipe Notes: Nailing Your Sunshine Quinoa Salad
Right then, let's dive into some handy hints for this Sunshine Quinoa Salad . Honestly, it's pretty foolproof, but a few little tweaks can make all the difference for your lunch meal prep .
I've whipped this up countless times and learned a few tricks along the way. Here's the lowdown for perfect easy make-ahead lunches every time.
Serving Suggestions: Plating Like a Pro
So, you've got your Quinoa Salad ready. But how do you make it look Instagram worthy? Presentation is key, right? I like to layer mine in a nice glass container so you can see all the colorful roasted vegetables .
For a bit of fancy, sprinkle some extra chopped parsley on top just before serving. It's all about those visual vibes, eh? A side of whole wheat pita bread and hummus is a cracking addition.
It is perfect with a glass of iced tea on a hot day or try some sparkling water with a lemon slice.
Storage Tips: Keeping it Fresh as a Daisy
Proper storage is vital for those make-ahead lunches . You want this Quinoa Salad tasting its best, even days later.
Once cooled, divide into airtight containers and pop them straight into the fridge. It'll happily sit there for up to 5 days .
The flavours actually meld and get even better over time! Win-win. I wouldn't recommend freezing it. The vegetables will get a bit mushy.
No one wants soggy veg.
Variations: Mixing it Up a Bit
Fancy a change? No worries, mate. This recipe is super adaptable. If you're after a vegetarian make-ahead lunches , you're already sorted.
For a vegan version, just make sure your vegetable broth is vegan friendly and swap the honey in the vinaigrette for maple syrup.
Sorted! Also, add a pinch of red pepper flakes to the vinaigrette for a little heat. Got no zucchini? Use eggplant or yellow squash.
It's all good. Instead of quinoa, use couscous or farro instead. If you don't have fresh parsley or mint, dried herbs can be used, but use about 1/3 the amount as they are more potent.
Nutrition Basics: Fueling Your Day
This Quinoa Salad isn't just tasty; it's packed with goodness. We're talking about around 420 calories per serving. Loads of fiber from the quinoa and vegetables, keeps you feeling full and energized.
Plus, it’s a good source of protein (about 12g) to keep you going strong all afternoon. Think of this salad as a delicious way to sneak in those healthy lunch ideas ! Roasted vegetables provide tons of vitamins and antioxidants.
It's a real boost.
So there you have it! All the tips and tricks you need to create a Sunshine Quinoa Salad that's not only delicious but perfect for work lunch ideas .
Honestly, once you try it, you'll wonder how you ever survived those sad desk lunches before! Now go on, get prepping those make-ahead lunches .
You've got this!
Frequently Asked Questions
How long will these make-ahead lunches actually last in the fridge? I don't want to waste any food!
This Sunshine Quinoa Salad will happily keep in the fridge for up to 5 days, as long as it's stored in airtight containers. Make sure the ingredients have cooled down before packing them away; condensation can make things a bit soggy and shorten their lifespan.
If you're pushing it to day 5, give it a good sniff before tucking in, just to be on the safe side - better safe than sorry!
Can I freeze this Quinoa Salad for even longer make-ahead lunches?
Freezing this particular salad isn't ideal, mate. The roasted vegetables can become a bit mushy when thawed, and the vinaigrette might separate. If you're desperate, you could freeze the cooked quinoa and roasted vegetables separately, then add the fresh vinaigrette after thawing, but the texture won't be quite the same.
It's best to stick to the 5-day fridge rule for this one!
I'm a bit of a spice fiend! Can I add some heat to these make-ahead lunches?
Absolutely! A pinch of red pepper flakes tossed into the vinaigrette will give it a lovely kick. You could also add a finely chopped chili to the roasting vegetables for a more robust heat. If you're feeling particularly adventurous, a dash of your favorite hot sauce right before serving wouldn't go amiss either!
I'm vegan, but I'm not sure about the honey in the vinaigrette. Is there a substitute I can use?
No worries at all! Simply swap the honey for maple syrup or agave nectar both work beautifully and maintain the sweetness of the dressing. Just use the same amount (1/2 teaspoon) as the honey called for in the recipe.
Also, double check that your vegetable broth is vegan friendly to make sure the whole recipe is plant based.
I'm trying to watch my carbs - is there anything I can swap the quinoa with for a lower carb option in these make-ahead lunches?
If you're watching your carbohydrate intake, you could swap the quinoa for cauliflower rice. It won't have the same protein content, but it's a great low-carb alternative. Alternatively, you could increase the amount of roasted vegetables in the salad to make it more filling without relying heavily on grains.
You could also add some extra protein like grilled chicken or chickpeas to keep you satisfied.
What are the nutritional benefits of this salad?
This Sunshine Quinoa Salad is a nutritional powerhouse, providing a good source of protein from the quinoa, which is essential for muscle building and repair. The roasted vegetables are packed with vitamins, minerals, and antioxidants that contribute to overall health.
The healthy fats in the olive oil and the fiber from the vegetables and quinoa promote heart health and digestive regularity. It's a balanced and nutritious meal that'll keep you going strong!
Sunshine Quinoa Salad
Ingredients:
Instructions:
Nutrition Facts:
| Calories | 420 |
|---|---|
| Fat | 25g |
| Fiber | 8g |
