One of my favourite super quick lunches is quinoa, roasted vegetables and some form of protein. Here I’ve included chickpeas and feta but that could be substituted for left over roast chicken, tinned wild salmon or tuna or even cooked mince. It’s so versatile, the options are endless! You can add salad vegetables such as diced cucumber, radish, raw cherry tomatoes with olive oil, dried parley and apple cider vinegar if you don’t have time for the roasted veg or other steps.
Ingredients
- 1 cup quinoa, rinsed
- 1 can of chickpeas, drained and rinsed
- 2 cups mixed vegetables (such as bell peppers, courgette, and cherry tomatoes), chopped
- 2 tablespoons olive oil
- 1 teaspoon dried herbs (such as thyme or rosemary)
- Salt and pepper to taste
- 2 tablespoons lemon juice
- 1 tablespoon balsamic vinegar
- 1 garlic clove, minced
- 2 cups fresh spinach or mixed greens
- 1/4 cup crumbled feta cheese (optional)
- 1/4 cup chopped fresh parsley or coriander (optional)
Method
1. Preheat your oven to 400°F (200°C).
2. In a medium saucepan, bring 2 cups of water to a boil. Add quinoa, reduce heat to low, cover, and simmer for 15-20 minutes, or until quinoa is cooked and water is absorbed. Remove from heat and let it sit, covered, for 5 minutes. Fluff quinoa with a fork and transfer to a large salad bowl.
3. While the quinoa is cooking, spread the chopped vegetables on a baking sheet. Drizzle with olive oil, sprinkle with dried herbs, salt, and pepper. Toss to coat evenly. Roast in the preheated oven for 20-25 minutes, or until the vegetables are tender and slightly caramelized. Remove from the oven and let them cool slightly.
4. In a small bowl, whisk together lemon juice, balsamic vinegar, minced garlic, salt, and pepper to make the dressing.
5. Add the roasted vegetables, chickpeas, and fresh spinach or mixed greens to the bowl with quinoa. Pour the dressing over the salad and toss gently to combine.
6. If desired, sprinkle crumbled feta cheese and chopped parsley or corriander over the salad before serving.
This colorful and nutrient-rich quinoa salad is packed with fiber, protein, and healthy fats from the quinoa, chickpeas, and vegetables. It’s low-glycemic, meaning it won’t cause spikes in blood sugar levels, making it an excellent choice for balancing blood sugar. Plus, it’s delicious and perfect for meal prep or a quick lunch or dinner option. Enjoy!
Top tips
- To make it even more nutritious, cook the quinoa in chicken broth or vegetable broth to give it more flavour and more nutrients.
- I freeze the quinoa in individual portions that defrost very quickly for a speedy lunch. If you are short on time then you can freeze your own roasted veg or buy frozen bags of it to add in minutes.
- Swap the roasted vegetables for salad vegetables such as diced cucumber, grated carrot, sliced radish and raw cherry tomatoes with some mint and lemon juice and olive oil for a mediterranean twist.
