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 weeknights.
• Nutritious Ingredients: Packed with protein-rich chickpeas and fiber-filled quinoa, this dish is both satisfying and healthy.
• Versatile Serving Options: Enjoy it as a main dish or as a side. It pairs well with many meals!
• Flavorful Dressing: The combination of lime juice, garlic, and cumin adds a zesty kick that enhances the overall taste.
• Meal Prep Friendly: Make it ahead of time and store it in the fridge for quick lunches throughout the week.

Tools and Preparation

To make your cooking experience smooth, gather the essential tools before you start preparing your Tomato Quinoa Salad.

Essential Tools and Equipment

• Mesh strainer
• Small pot
• Cutting board
• Sharp knife
• Mixing bowl

Importance of Each Tool

• Mesh strainer: Ideal for rinsing quinoa thoroughly to remove bitterness.
• Small pot: Perfect for cooking quinoa evenly without burning.
• Cutting board: Provides a stable surface for chopping vegetables safely.
• Mixing bowl: Great for combining all ingredients and tossing the salad.

Ingredients

For the Salad Base

• 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

• 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 adds nuttiness to the flavor profile.

Step 2: Cook the Quinoa

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

Step 3: Prepare 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 All Ingredients

Once your quinoa is ready, fluff it with a fork and allow it to cool. You can pop it in the fridge or freezer for a few minutes. Then combine it with tomatoes, green onion, chickpeas, and any extra parsley you’d like! Toss salad with half of the dressing and dive in! Drizzle extra dressing on top as desired. Adjust seasoning according to your taste preferences.

How to Serve Tomato Quinoa Salad

Tomato Quinoa Salad is versatile and can be enjoyed in various ways. Whether as a main dish or a side, its fresh flavors complement many meals. Here are some delightful serving suggestions.

As a Main Dish

• Enjoy it warm or chilled for a light lunch or dinner.
• Pair with grilled chicken or fish for added protein.

As a Side Dish

• Serve alongside roasted vegetables to enhance your meal.
• Great with wraps or sandwiches for a picnic-style lunch.

In a Wrap

• Use it as a filling in whole-grain wraps for an easy, on-the-go meal.
• Add some greens for extra crunch and nutrition.

Topped with Avocado

• Add slices of avocado on top for creaminess and healthy fats.
• Drizzle with extra lime juice for a zesty kick.

In Lettuce Cups

• Spoon the salad into lettuce leaves for a fresh appetizer.
• Perfect for entertaining guests or meal prep!

How to Perfect Tomato Quinoa Salad

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

• Rinse the quinoa: This removes bitterness and improves taste.
• Use fresh ingredients: Fresh tomatoes and herbs boost flavor significantly.
• Adjust seasoning: Taste before serving; add more lime juice or salt as needed.
• Chill before serving: Letting it sit in the fridge allows flavors to meld beautifully.
• Experiment with spices: Try adding paprika or chili flakes for extra warmth.
• Add crunch: Incorporate nuts or seeds for added texture and nutrition.

Best Side Dishes for Tomato Quinoa Salad

Tomato Quinoa Salad pairs wonderfully with several side dishes. Consider these options to create a well-rounded meal.

1. Grilled Veggies: Zucchini, bell peppers, and asparagus cooked on the grill bring smoky flavor.
2. Roasted Chickpeas: Crunchy chickpeas seasoned with spices add protein and texture.
3. Stuffed Peppers: Bell peppers filled with rice or quinoa offer a hearty complement.
4. Sweet Potato Fries: Baked sweet potato fries provide sweetness to balance the salad’s acidity.
5. Cucumber Salad: A refreshing cucumber salad adds coolness and crispness to your plate.
6. Hummus Plate: Serve with pita and assorted veggies for dipping—perfectly complements the salad!

Common Mistakes to Avoid

Preparing a Tomato Quinoa Salad can be simple, but there are common mistakes that can affect the flavor and texture. Here are some tips to ensure your salad turns out perfectly.

• Not rinsing the quinoa: Failing to rinse quinoa before cooking can leave a bitter taste. Make sure to rinse it well under cold water to remove saponins, which are the natural coating that can cause bitterness.
• Overcooking the quinoa: Cooking quinoa for too long can make it mushy. Follow the timing closely—12-13 minutes is usually perfect for fluffy quinoa.
• Skipping the seasoning: A bland dressing can ruin your salad. Don’t forget to season adequately with lime juice, garlic, and spices to enhance the flavor of your Tomato Quinoa Salad.
• Using old ingredients: Freshness matters! Using wilted or stale vegetables will detract from the overall quality of your salad. Always opt for fresh tomatoes and herbs for the best taste.
• Ignoring storage guidelines: Improper storage can lead to spoilage. Make sure to store your salad in airtight containers and follow proper refrigeration instructions to keep it fresh longer.

Storage & Reheating Instructions

Refrigerator Storage

• Store your Tomato Quinoa Salad in an airtight container.
• It will stay fresh for up to 3-5 days in the refrigerator.
• Keep any extra dressing separate until you’re ready to serve.

Freezing Tomato Quinoa Salad

• Freezing is not recommended as it can alter the texture of tomatoes and quinoa.
• If you must freeze it, consider freezing only the cooked quinoa separately.
• Store in freezer-safe containers and consume within 1-2 months.

Reheating Tomato Quinoa Salad

• Oven: Preheat your oven to 350°F (175°C). Place the salad in an oven-safe dish, cover with foil, and heat for about 10-15 minutes until warmed through.
• Microwave: Transfer a portion of the salad into a microwave-safe bowl. Heat on high for 1-2 minutes, stirring halfway through for even heating.
• Stovetop: Heat a skillet over medium heat. Add a small amount of water or oil and gently warm the salad while stirring frequently until heated through.

Frequently Asked Questions

Here are some common questions about making Tomato Quinoa Salad that may help you in your preparation.

Can I use other grains instead of quinoa?

Yes! While this recipe highlights quinoa, you can substitute it with other grains like couscous or farro, but cooking times may vary.

How can I customize my Tomato Quinoa Salad?

You can add various ingredients such as bell peppers, cucumbers, or avocado based on your taste preferences. Adjust the dressing ingredients too!

Is Tomato Quinoa Salad suitable for meal prep?

Absolutely! This salad is perfect for meal prepping as it stores well and maintains its flavor throughout the week when properly stored.

What variations can I try with this recipe?

Consider adding proteins like grilled chicken or feta cheese for added nutrition. You could also experiment with different herbs such as basil or cilantro.

Final Thoughts

This Tomato Quinoa Salad is not just quick and easy; it’s also versatile enough to suit any occasion. Whether you’re packing it for lunch or serving it as a side dish at dinner, it’s sure to impress. Feel free to customize it with your favorite ingredients for a unique twist!

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: Vanessa
• Total Time: 22 minutes
• Yield: Serves approximately 4

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Description

Indulge in the vibrant flavors of Tomato Quinoa Salad, a nutritious and satisfying dish perfect for busy days. This quick recipe combines protein-rich chickpeas and fiber-filled quinoa with fresh tomatoes and zesty lime dressing, creating a delightful meal prep option that’s ideal for lunches or side dishes. In just 22 minutes, you can whip up this colorful salad, making it an effortless addition to your weekly menu. Enjoy it as a light main course, pack it in wraps for on-the-go meals, or serve it alongside grilled meats for a fantastic complement. Plus, it’s versatile enough to adapt with your favorite ingredients!

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Ingredients

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• 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 tablespoons avocado oil
• 1 clove garlic (minced)
• Fresh parsley and cumin for added flavor

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Instructions

1. Rinse quinoa under cold water using a mesh strainer.
2. Toast the quinoa in a small pot over medium heat for a few minutes if desired.
3. Add water to the pot, bring to a boil, then reduce heat and simmer with lid slightly ajar for 12–13 minutes.
4. While quinoa cooks, chop remaining ingredients.
5. Whisk together the dressing ingredients: avocado oil, lime juice, minced garlic, parsley, cumin, salt, and pepper.
6. Once quinoa is fluffy and cooled slightly, combine with tomatoes, green onion, chickpeas, parsley, and half of the dressing. Toss gently.

• Prep Time: 10 minutes
• Cook Time: 12 minutes
• Category: Salad
• Method: No cooking
• Cuisine: Mediterranean

Nutrition

• Serving Size: 1 cup (about 240g)
• Calories: 290
• Sugar: 3g
• Sodium: 170mg
• Fat: 9g
• Saturated Fat: 1g
• Unsaturated Fat: 8g
• Trans Fat: 0g
• Carbohydrates: 43g
• Fiber: 10g
• Protein: 11g
• Cholesterol: 0mg