Quinoa Salad with Mixed Vegetables and Lemon-Tahini Dressing


For the Salad:

1 cup quinoa
2 cups water
1 cucumber, diced
1 bell pepper (any color), diced
2 carrots, grated or julienned
1/2 cup cherry tomatoes, halved
1/4 cup red onion, finely chopped
1/4 cup fresh parsley, chopped
1/4 cup fresh mint, chopped
For the Lemon-Tahini Dressing:

1/4 cup tahini
2 tablespoons lemon juice (freshly squeezed)
1 tablespoon olive oil
1 tablespoon maple syrup or agave nectar
1 clove garlic, minced
2-3 tablespoons water (to thin, as needed)
Salt and pepper to taste


Cook the Quinoa:

Rinse the quinoa under cold water.
In a medium saucepan, combine the quinoa and water.
Bring to a boil, then reduce the heat to low, cover, and simmer for about 15 minutes, or until the quinoa is cooked and water is absorbed.
Remove from heat and let it sit covered for 5 minutes. Fluff with a fork and let it cool.

Prepare the Vegetables:

While the quinoa is cooking, prepare the vegetables.
Dice the cucumber and bell pepper.
Grate or julienne the carrots.
Halve the cherry tomatoes.
Finely chop the red onion, parsley, and mint.

Make the Dressing:

In a small bowl, whisk together the tahini, lemon juice, olive oil, maple syrup or agave nectar, and minced garlic.
Add water a tablespoon at a time until the dressing reaches your desired consistency.
Season with salt and pepper to taste.

Assemble the Salad:

In a large mixing bowl, combine the cooked quinoa, diced cucumber, bell pepper, grated carrots, cherry tomatoes, red onion, parsley, and mint.
Pour the lemon-tahini dressing over the salad and toss to combine.
Adjust seasoning with more salt and pepper if needed.


Serve immediately or refrigerate for 30 minutes to allow the flavors to meld.
Enjoy this salad as a refreshing, nutritious meal on its own or as a side dish.
This quinoa salad is a perfect blend of textures and flavors, offering a nutritious and satisfying meal. The lemon-tahini dressing adds a creamy and tangy touch that complements the fresh vegetables beautifully.

Benefits of this Recipe:

  1. High in Protein and Fiber: Quinoa is a complete protein source, making this salad ideal for vegans. It is also high in fiber, promoting digestive health and keeping you full longer.
  2. Rich in Vitamins and Minerals: Fresh vegetables like cucumbers, bell peppers, carrots, and cherry tomatoes provide essential vitamins (A, C, K) and minerals (potassium, magnesium).
  3. Healthy Fats: The tahini and olive oil in the dressing add healthy fats, which are essential for brain health and absorbing fat-soluble vitamins.
  4. Anti-inflammatory Properties: Ingredients like parsley, mint, and garlic have anti-inflammatory properties, which can help reduce inflammation and improve overall health.
  5. Hydrating and Refreshing: High water content from vegetables and the light, tangy dressing make this salad hydrating and perfect for warm weather.

Nutritive Value (Per Serving – Estimated):

  • Calories: 320
  • Protein: 9g
  • Carbohydrates: 40g
  • Dietary Fiber: 7g
  • Sugars: 7g
  • Fat: 15g
  • Saturated Fat: 2g
  • Cholesterol: 0mg
  • Sodium: 120mg
  • Vitamin A: 80% of the Daily Value (DV)
  • Vitamin C: 70% of the DV
  • Calcium: 10% of the DV
  • Iron: 15% of the DV

This nutritious salad not only supports weight loss and gut health but also offers a delightful blend of flavors and textures, making it a satisfying addition to any meal plan.

Related posts