Roasted Vegetable Quinoa Salad (diabetic)
Printed from Inclusive Kitchen — Roasted Vegetable Quinoa Salad
Roasted Vegetable Quinoa Salad is a delightful dish that brings together the earthy flavors of roasted vegetables with the nutty texture of quinoa. This diabetic-friendly variant is not only low in sugar but also packed with nutrients, making it a perfect choice for anyone looking to enjoy a healthy meal without sacrificing flavor. The combination of colorful veggies like bell peppers, zucchini, and carrots adds a visual appeal that’s hard to resist. And let’s be honest, who can say no to a salad that looks like a rainbow on a plate?
Quinoa, often hailed as a superfood, is a complete protein, meaning it contains all nine essential amino acids. This makes it a fantastic base for our salad, especially for those who may be watching their carbohydrate intake. Roasting the vegetables enhances their natural sweetness while adding a lovely caramelization that contrasts beautifully with the fluffy quinoa. It’s like giving your veggies a little spa day before they join the party!
As you prepare this salad, you’ll find that it’s not just about throwing ingredients together; it’s about creating a harmonious blend of flavors and textures. The dressing, made from olive oil, lemon juice, and a hint of garlic, ties everything together, adding a zesty kick that will have your taste buds dancing. And if you’re worried about leftovers, fear not! This salad keeps well in the fridge, making it a perfect make-ahead option for busy weekdays. Just remember, if you find yourself talking to your salad, it might be time to get out more!
This dish is not only a feast for the eyes but also a celebration of healthful eating. With roots in South American cuisine, quinoa has gained popularity worldwide for its versatility and nutritional benefits. Whether you’re serving it as a main dish or a side, this Roasted Vegetable Quinoa Salad is sure to impress your family and friends, proving that healthy eating can be both delicious and satisfying.
Ingredients
- 1 cup quinoa
- 2 cups water
- 1 medium bell pepper
- 1 medium zucchini
- 1 medium carrot
- 0.5 medium red onion
- 2 tablespoons olive oil
- 2 tablespoons lemon juice
- 1 clove garlic
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 0.25 cup fresh parsley
Instructions
- Preheat your oven to 425°F (220°C). This high temperature will help caramelize the vegetables, enhancing their natural sweetness.
- Rinse 1 cup of quinoa under cold water in a fine-mesh strainer. This step removes the natural coating called saponin, which can impart a bitter taste.
- In a medium saucepan, combine the rinsed quinoa and 2 cups of water. Bring to a boil over medium-high heat, then reduce to low, cover, and simmer for about 15 minutes until the quinoa is fluffy and the water is absorbed.
- While the quinoa cooks, chop 1 medium bell pepper, 1 medium zucchini, 1 medium carrot, and 0.5 medium red onion into bite-sized pieces. Aim for uniform sizes to ensure even roasting.
- Spread the chopped vegetables on a large baking sheet. Drizzle with 2 tablespoons of olive oil, and sprinkle with 0.5 teaspoon of salt and 0.25 teaspoon of black pepper. Toss to coat evenly.
- Roast the vegetables in the preheated oven for 20-25 minutes, stirring halfway through. They should be tender and slightly caramelized when done.
- While the vegetables roast, prepare the dressing. In a small bowl, whisk together 2 tablespoons of lemon juice, 1 minced garlic clove, and a pinch of salt.
- Once the quinoa is cooked, fluff it with a fork and transfer it to a large mixing bowl. Add the roasted vegetables and pour the dressing over the top.
- Gently toss everything together until well combined. This is where the magic happens; the warm quinoa will soak up the dressing beautifully.
- Chop 0.25 cup of fresh parsley and sprinkle it over the salad for a burst of color and freshness. It’s like confetti for your taste buds!
- Taste and adjust seasoning if necessary. You might find it needs a little more salt or lemon juice, depending on your preference.
- Serve the salad warm or at room temperature. It can also be refrigerated for up to 3 days, making it a great make-ahead option.
- When serving, consider adding a sprinkle of feta cheese or nuts for extra flavor and texture, but keep in mind the carb count.
- Enjoy your Roasted Vegetable Quinoa Salad as a satisfying main dish or a colorful side. Remember, healthy eating doesn’t have to be boring!
Nutrition (per serving)
- Calories: 250
- Carbs g: 35
- Protein g: 8
- Fat g: 10
- Sugar g: 3
