Springtime Quinoa Salad with Lemon-Herb Dressing


As the weather warms up and spring arrives, it's the perfect time to refresh your diet with light, flavorful, and nutrient-packed meals. This springtime quinoa salad is a vibrant and delicious way to incorporate seasonal produce into your routine. It's easy to make, packed with protein and fiber, and can be enjoyed as a light lunch, a side dish, or even a healthy snack. Enjoy the taste of spring!

Ingredients

For the Salad:

  • 1 cup quinoa, rinsed
  • 2 cups water or vegetable broth
  • 1 cup asparagus, trimmed and chopped into 1-inch pieces
  • 1 cup snap peas, trimmed
  • 1/2 cup shelled edamame (fresh or frozen, thawed)
  • 1/2 cup chopped fresh parsley
  • 1/4 cup chopped fresh mint
  • 1/4 cup crumbled feta cheese (optional, can be omitted for dairy-free)
  • 1/4 cup toasted slivered almonds (optional, can be omitted for nut-free)

For the Lemon-Herb Dressing:

  • 3 tablespoons olive oil
  • 2 tablespoons fresh lemon juice
  • 1 tablespoon chopped fresh dill
  • 1 teaspoon Dijon mustard
  • 1 clove garlic, minced
  • Salt and freshly ground black pepper to taste

Instructions

  1. Cook the Quinoa: In a medium saucepan, combine the rinsed quinoa and water or vegetable broth. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes, or until all the liquid is absorbed and the quinoa is fluffy. Remove from heat and let cool slightly.
  2. Prepare the Vegetables: While the quinoa is cooking, steam or blanch the asparagus and snap peas for 2-3 minutes, until bright green and slightly tender-crisp. Immediately transfer to an ice bath to stop the cooking process and preserve the color. Drain well.
  3. Make the Dressing: In a small bowl, whisk together the olive oil, lemon juice, dill, Dijon mustard, and minced garlic. Season with salt and pepper to taste.
  4. Assemble the Salad: In a large bowl, combine the cooked quinoa, asparagus, snap peas, edamame, parsley, and mint.
  5. Dress the Salad: Pour the lemon-herb dressing over the salad and toss gently to coat.
  6. Add Optional Toppings: If desired, sprinkle with crumbled feta cheese and toasted slivered almonds.
  7. Serve: Serve immediately or chill for later. This salad is delicious served cold or at room temperature.

Nutritional Benefits

  1. Quinoa: A complete protein source, rich in fiber, iron, and magnesium.
  2. Asparagus & Snap Peas: Excellent sources of vitamins A, C, and K, as well as folate and fiber.
  3. Edamame: Provides plant-based protein, fiber, and antioxidants.
  4. Lemon-Herb Dressing: A healthy alternative to creamy dressings, providing healthy fats and antioxidants.

Tips & Variations

  • Make it Vegan: Omit the feta cheese.
  • Add More Protein: Include grilled chicken, chickpeas, or white beans.
  • Customize the Vegetables: Feel free to add other seasonal vegetables like radishes, spinach, or cucumber.
  • Make it Ahead: The quinoa can be cooked and the vegetables prepared ahead of time. Store separately and combine just before serving.
  • Allergy Considerations: Be mindful of nut allergies. Omit almonds if necessary.

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Disclaimer: This recipe is for informational purposes only and does not constitute medical advice. Consult with your doctor or a registered dietitian before making significant dietary changes, especially if you have underlying health conditions.