Tomato Quinoa Salad

It’s time to add another tasty quinoa recipe to our meal prep game! This Tomato Quinoa Salad is fast, flavorful, and easily made in advance for speedy lunches and sides for work, school, or home! Feel free to double this recipe if needed; it’s so easy to do!

Why You’ll Love This Recipe

• Quick to Prepare: With just a 10-minute prep time and 12 minutes of cooking, you can enjoy this delicious salad in under 30 minutes.
• Flavorful Ingredients: The combination of fresh tomatoes, chickpeas, and zesty lime juice creates a delightful taste that will brighten any meal.
• Versatile Dish: Perfect as a main course or side dish, this Tomato Quinoa Salad suits various occasions from picnics to dinner parties.
• Nutritious and Healthy: Packed with protein and fiber, this salad is great for those looking for a healthy meal option without sacrificing flavor.
• Meal Prep Friendly: Easily make this salad ahead of time for quick lunches throughout the week. It keeps well in the fridge!

Tools and Preparation

Before diving into making your Tomato Quinoa Salad, gather your tools. Having everything ready ensures a smooth cooking process.

Essential Tools and Equipment

• Mesh strainer or sieve
• Small pot
• Fork
• Cutting board
• Knife
• Mixing bowl

Importance of Each Tool

• Mesh strainer or sieve: Essential for rinsing quinoa thoroughly to remove any bitterness.
• Small pot: Ideal for cooking quinoa perfectly so it comes out fluffy.
• Fork: Great for fluffing the cooked quinoa before mixing it with other ingredients.

Ingredients

• 1/2 cup dry quinoa
• 3/4 cup water
• 2-3 cups chopped/sliced tomato
• 15 oz can chickpeas, drained and rinsed
• 1/4 cup chopped green onion
• 1/4 cup fresh lime juice (from 2 limes)
• 2 TBSP avocado oil
• 1 clove garlic (smashed and minced)
• 1 TBSP fresh chopped parsley
• 1/2 tsp ground cumin
• 1/4 tsp sea salt
• 1/8 tsp pepper
• additional fresh chopped parsley (to taste)

For Garnish

• 2 tablespoons fresh parsley, finely chopped

How to Make Tomato Quinoa Salad

Step 1: Rinse the Quinoa

First rinse and drain your quinoa using a mesh strainer or sieve. Bring a small pot to medium heat and lightly toast the quinoa to remove any excess water. Stir as it toasts for just a few minutes. This step is optional but really adds to the nuttiness and fluff factor of the quinoa!

Step 2: Cook the Quinoa

Next, add your water, set burner to high, and bring it to a boil. Once boiling, reduce heat to low and simmer, covered with the lid slightly ajar, for 12-13 minutes or until quinoa is fluffy and the liquid has been absorbed.

Step 3: Prep Other Ingredients

While the quinoa cooks, chop, slice, and prep the remaining ingredients.

Step 4: Make the Dressing

To make the dressing, combine avocado oil (or healthy oil of your choosing) with fresh lime juice, minced garlic, parsley, cumin, salt, and pepper.

Step 5: Combine Everything

Once your quinoa is ready, fluff with a fork and allow it to cool (I usually pop mine in the fridge or freezer for a few minutes to cool it). Then combine with tomatoes, green onion, chickpeas, and any extra parsley you’d like! I usually add 2-3 TBSP of extra parsley—I love the flavor! Toss salad with half of the dressing and dive in! Drizzle extra dressing on the salad as desired and feel free to add any additional seasoning to taste.

How to Serve Tomato Quinoa Salad

This Tomato Quinoa Salad is versatile and can be served in various ways to suit your taste. Whether you’re enjoying it as a main dish, a side, or something in between, these suggestions will elevate your meal experience.

As a Main Dish

• A filling option that can stand alone, especially when paired with your favorite protein like grilled chicken or tofu.

As a Side Dish

• Perfect alongside grilled meats or vegetables. It complements dishes by adding freshness and texture.

In a Wrap

• Use large lettuce leaves or whole-grain tortillas to wrap the salad for a healthy lunch option.

Topped on Toast

• Spread the salad over toasted bread for a delightful bruschetta-style appetizer or snack.

With Avocado

• Add sliced avocado on top for extra creaminess and healthy fats that enhance the flavor.

Chilled

• Serve chilled for a refreshing summer meal, making it ideal for picnics or potlucks.

How to Perfect Tomato Quinoa Salad

To make your Tomato Quinoa Salad even better, consider these helpful tips that enhance flavor and texture.

• Rinse quinoa thoroughly: This removes bitter saponins and improves the overall taste.
• Use fresh ingredients: Fresh tomatoes and herbs will elevate the salad’s flavor profile significantly.
• Adjust seasoning: Taste as you go and adjust salt, pepper, and lime juice to your liking.
• Chill before serving: Allowing the salad to chill helps meld the flavors together beautifully.
• Experiment with add-ins: Consider adding cucumbers, bell peppers, or feta cheese for variety.
• Store properly: Keep leftovers in an airtight container in the fridge for up to three days for optimal freshness.

Best Side Dishes for Tomato Quinoa Salad

Pairing your Tomato Quinoa Salad with complementary side dishes can create a well-rounded meal. Here are some tasty options to consider:

1. Grilled Chicken: Juicy chicken adds protein and pairs well with the salad’s freshness.
2. Roasted Vegetables: A mix of seasonal veggies enhances nutrition and adds vibrant colors to your plate.
3. Hummus and Pita: Creamy hummus with warm pita is great for scooping up the quinoa salad.
4. Corn on the Cob: Sweet corn brings a delightful crunch and sweetness that balances the dish.
5. Fruit Salad: A light fruit salad provides a refreshing contrast to the savory flavors of the quinoa.
6. Stuffed Bell Peppers: These can be filled with grains or proteins, complementing the quinoa’s texture nicely.
7. Baked Sweet Potatoes: Their natural sweetness pairs wonderfully with the tangy dressing of the salad.
8. Crispy Chickpeas: For added crunch, roast chickpeas seasoned with spices as an excellent side option.

Common Mistakes to Avoid

When making Tomato Quinoa Salad, it’s easy to overlook some key steps. Here are common mistakes to steer clear of:

• Skipping the rinse: Not rinsing quinoa can lead to a bitter taste. Always rinse under cold water before cooking to remove the natural coating called saponin.

• Overcooking quinoa: Cooking quinoa for too long can make it mushy. Aim for 12-13 minutes of simmering for perfectly fluffy grains.

• Ignoring seasoning: A bland salad is unappealing. Season your dressing well and taste as you go to ensure balanced flavors.

• Using stale ingredients: Freshness matters! Check your spices and oils for quality before using them in your Tomato Quinoa Salad.

• Not letting it cool: Adding warm quinoa directly to other ingredients can wilt them. Allow it to cool down first for better texture and flavor.

Refrigerator Storage

• Store in an airtight container.
• Keeps well for up to 3-5 days in the refrigerator.
• Ensure it’s completely cooled before sealing the container.

Freezing Tomato Quinoa Salad

• Use freezer-safe containers or bags.
• Can be frozen for up to 1 month.
• Leave out any fresh herbs before freezing, as they do not freeze well.

Reheating Tomato Quinoa Salad

• Oven: Preheat the oven to 350°F (175°C). Spread the salad onto a baking sheet and warm for about 10 minutes.

• Microwave: Place in a microwave-safe bowl, cover loosely, and heat on medium power in 1-minute intervals until warmed through.

• Stovetop: Add a splash of water or oil to a pan, heat on low, stirring occasionally until warmed through.

Frequently Asked Questions

What makes Tomato Quinoa Salad healthy?

Tomato Quinoa Salad is packed with protein from quinoa and chickpeas, along with vitamins from fresh tomatoes and herbs. It’s a nutritious choice that fits into a balanced diet.

Can I customize my Tomato Quinoa Salad?

Absolutely! You can add other vegetables like cucumbers or bell peppers and even switch out the dressing for something different based on your taste preferences.

How do I make this dish gluten-free?

Quinoa is already gluten-free! As long as all other ingredients are certified gluten-free, your Tomato Quinoa Salad will be safe for those with gluten sensitivities.

What can I serve with Tomato Quinoa Salad?

This salad pairs wonderfully with grilled vegetables, tofu, or as a side dish with savory meals. It makes an excellent addition to picnics or potlucks!

Final Thoughts

Tomato Quinoa Salad is not only quick and easy but also incredibly versatile. Its fresh flavors make it perfect for any occasion, whether you’re meal prepping or serving guests. Don’t hesitate to customize it with your favorite veggies or proteins! Give this recipe a try today, and enjoy a healthy dish that packs both flavor and nutrition.

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Tomato Quinoa Salad

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• Author: Lucille
• Total Time: 22 minutes
• Yield: Approximately four servings 1x

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Description

Tomato Quinoa Salad is a vibrant and nutritious dish that brings together the wholesome goodness of quinoa, fresh tomatoes, and chickpeas, all tossed in a zesty lime dressing. Perfect for meal prep, this salad can be made in under 30 minutes and is ideal for quick lunches or as a delightful side at gatherings. With its bright flavors and healthy ingredients, this salad not only satisfies hunger but also nourishes the body. Whether enjoyed on its own or as part of a larger meal, Tomato Quinoa Salad is versatile enough to fit any occasion. Customize it with your favorite veggies or proteins for an even more personalized dish that the whole family will love.

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Ingredients

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• 1/2 cup dry quinoa
• 3/4 cup water
• 2–3 cups chopped/sliced tomato
• 1 (15 oz) can chickpeas, drained and rinsed
• 1/4 cup chopped green onion
• 1/4 cup fresh lime juice (from 2 limes)
• 2 tablespoons avocado oil
• 1 clove garlic, minced
• 1 tablespoon fresh parsley, chopped
• Spices: ground cumin, sea salt, pepper

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Instructions

1. Rinse quinoa thoroughly using a mesh strainer.
2. In a small pot over medium heat, lightly toast quinoa for a few minutes.
3. Add water to the pot and bring to a boil. Then reduce heat to low and simmer covered for 12-13 minutes until fluffy.
4. While quinoa cooks, prepare tomatoes, chickpeas, green onion, and parsley.
5. Whisk together avocado oil, lime juice, garlic, parsley, cumin, salt, and pepper for dressing.
6. Fluff cooked quinoa with a fork and allow to cool slightly before combining with vegetables and dressing.

• Prep Time: 10 minutes
• Cook Time: 12 minutes
• Category: Salad
• Method: Cooking
• Cuisine: Mediterranean

Nutrition

• Serving Size: 1 cup (about 200g)
• Calories: 210
• Sugar: 4g
• Sodium: 300mg
• Fat: 9g
• Saturated Fat: 1g
• Unsaturated Fat: 7g
• Trans Fat: 0g
• Carbohydrates: 29g
• Fiber: 6g
• Protein: 7g
• Cholesterol: 0mg