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 Preparation: This salad comes together in just 22 minutes, making it perfect for busy weekdays.
• Nutritious Ingredients: Packed with protein from chickpeas and healthy fats from avocado oil, this dish supports a balanced diet.
• Versatile Serving Options: Enjoy it as a main dish or as a side at your next gathering. It’s delightful any time!
• Fresh Flavors: The combination of lime juice and fresh parsley gives this salad a bright, zesty taste that pleases the palate.
• Make-Ahead Friendly: Prepare it in advance for easy meals throughout the week without sacrificing flavor.

Tools and Preparation

To make your cooking experience smooth and enjoyable, having the right tools is essential.

Essential Tools and Equipment

• Mesh strainer or sieve
• Small pot
• Fork
• Chopping board
• Knife

Importance of Each Tool

• Mesh strainer or sieve: Ensures quinoa is properly rinsed and drained before cooking, which enhances its fluffiness.
• Small pot: Ideal for cooking quinoa quickly while allowing for even heat distribution.
• Fork: Great for fluffing the cooked quinoa, preventing clumping.
• Chopping board & Knife: Essential for safely preparing all your fresh ingredients with ease.

Ingredients

For the Salad

• 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

For the Dressing

• 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

For Garnish

• Additional fresh chopped parsley (to taste)

How to Make Tomato Quinoa Salad

Step 1: Rinse and Toast 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! Next, add your water, set burner to high, and bring 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 2: Prepare Ingredients

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

Step 3: 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 4: 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). 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

Tomato Quinoa Salad is versatile and can be served in various delicious ways. Whether you’re enjoying it as a main dish or a side, here are some great serving suggestions to enhance your meal.

As a Main Dish

• Serve the salad on a bed of fresh greens for added crunch and nutrition.
• Pair it with grilled chicken or shrimp for extra protein.

As a Side Dish

• Accompany it with grilled vegetables to add more flavor and texture.
• Serve alongside your favorite protein, like baked salmon or tofu.

In a Wrap

• Use it as a filling for whole grain wraps, adding more greens for a hearty lunch.
• Combine with avocado slices for a creamy twist.

In Lettuce Cups

• Spoon the salad into crisp lettuce leaves for a fresh, low-carb option.
• Drizzle additional lime juice for an extra zing.

As Snack Bowls

• Pack it in small containers for quick snacks throughout the week.
• Top with feta cheese or nuts for added flavor and crunch.

How to Perfect Tomato Quinoa Salad

To make your Tomato Quinoa Salad even more delightful, consider these helpful tips.

• Rinse the quinoa: Always rinse your quinoa before cooking to remove any bitterness.
• Use fresh ingredients: Fresh tomatoes and herbs will elevate the flavors in your salad.
• Adjust seasoning: Taste and adjust salt, pepper, and lime juice according to your preference.
• Add textures: Include crunchy elements like nuts or seeds for added depth.
• Chill before serving: Letting the salad sit in the fridge enhances the flavors and makes it refreshing.
• Experiment with variations: Feel free to add other veggies like cucumbers or bell peppers for more variety.

Best Side Dishes for Tomato Quinoa Salad

Tomato Quinoa Salad pairs well with many side dishes that complement its fresh flavors. Here are some excellent side options to consider.

1. Grilled Vegetables – Charred zucchini, bell peppers, and asparagus bring out the best in this salad.
2. Hummus and Pita – A creamy hummus dip with warm pita complements the salad’s freshness perfectly.
3. Roasted Sweet Potatoes – Their sweetness balances the tangy dressing of the quinoa salad beautifully.
4. Cucumber Raita – This cooling yogurt sauce adds creaminess that contrasts nicely with the salad’s texture.
5. Stuffed Bell Peppers – Fill them with rice or beans to create a hearty dish alongside your salad.
6. Garlic Bread – Crunchy garlic bread can add an Italian twist to your meal.

Common Mistakes to Avoid

Making a Tomato Quinoa Salad is simple, but small mistakes can impact the final dish. Here are some common pitfalls to watch out for.

• Using uncooked quinoa: Always rinse and drain your quinoa before cooking. This step removes any bitterness and ensures a fluffier texture.
• Not letting quinoa cool: Allowing your cooked quinoa to cool before mixing it with other ingredients helps maintain the integrity of the salad. If it’s too hot, it can wilt fresh ingredients.
• Skipping the seasoning: A bland salad can ruin your meal prep efforts. Be sure to season your dressing well, and taste as you go!
• Ignoring ingredient proportions: Following the ingredient measurements closely is crucial for balance. Adjusting too much could throw off flavors and textures in your Tomato Quinoa Salad.
• Forgetting about freshness: Use fresh ingredients like tomatoes and herbs to enhance flavor. Stale or wilted produce will lead to an unappealing salad.

Refrigerator Storage

• Store in an airtight container for up to 4 days.
• Keep the dressing separate until serving to maintain texture.

Freezing Tomato Quinoa Salad

• Freeze in a freezer-safe container for up to 3 months.
• Thaw in the refrigerator overnight before serving.

Reheating Tomato Quinoa Salad

• Oven: Preheat to 350°F (175°C) and heat for about 10-15 minutes until warmed through.
• Microwave: Heat on medium power in 30-second intervals, stirring between each, until warm.
• Stovetop: Warm gently over low heat in a non-stick skillet, adding a splash of water if needed to prevent sticking.

Frequently Asked Questions

Can I make Tomato Quinoa Salad ahead of time?

Yes, this salad can be prepared a day in advance. Just store it in an airtight container and keep it refrigerated.

What variations can I try with Tomato Quinoa Salad?

Feel free to add other vegetables like bell peppers or cucumbers for extra crunch. You can also include nuts or seeds for added texture and nutrition.

Is Tomato Quinoa Salad vegan?

Absolutely! This recipe is entirely plant-based, making it suitable for vegans and vegetarians.

How do I store leftover Tomato Quinoa Salad?

Store leftovers in an airtight container in the refrigerator for up to four days. To maintain freshness, keep dressing separate until ready to serve.

Final Thoughts

The Tomato Quinoa Salad is not just a delightful meal; it’s also incredibly versatile! You can customize it by adding your favorite veggies or proteins. Whether served as a side dish or main meal prep option, this salad promises flavor and nutrition in every bite. Enjoy making it your own!

Did You Enjoy Making This Recipe? Please rate this recipe with ⭐⭐⭐⭐⭐ or leave a comment.

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Tomato Quinoa Salad

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• Author: Jennifer
• Total Time: 22 minutes
• Yield: Serves 4

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Description

Tomato Quinoa Salad is a vibrant, nutritious dish perfect for meal prep or quick lunches. Combining fluffy quinoa with fresh tomatoes and protein-packed chickpeas, this salad is not only delicious but also incredibly easy to make. In just 22 minutes, you can whip up a satisfying meal that serves as a versatile main course or side dish. The bright flavors of lime juice and parsley uplift every bite, while the healthy fats from avocado oil enhance its nutritional profile. Make it ahead of time to enjoy throughout the week, ensuring you have a delightful option ready for work, school, or home gatherings.

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Ingredients

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

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Instructions

1. Rinse quinoa in a mesh strainer. Toast in a small pot over medium heat for a few minutes to enhance flavor.
2. Add water to the pot and bring to a boil. Reduce heat to low, cover slightly ajar, and simmer for 12-13 minutes until fluffy.
3. While quinoa cooks, prepare tomatoes, chickpeas, and green onion.
4. Whisk together dressing ingredients: lime juice, avocado oil, minced garlic, parsley, cumin, salt, and pepper.
5. Fluff cooked quinoa with a fork and allow it to cool slightly. Combine with prepared ingredients and half of the dressing; toss well.

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

Nutrition

• Serving Size: 1 cup (approx. 200g)
• Calories: 210
• Sugar: 3g
• Sodium: 350mg
• Fat: 8g
• Saturated Fat: 1g
• Unsaturated Fat: 7g
• Trans Fat: 0g
• Carbohydrates: 30g
• Fiber: 6g
• Protein: 6g
• Cholesterol: 0mg