Protein‑Packed Quinoa Salad with Veggies and Citrus Dressing

Name: Protein‑Packed Quinoa Salad with Veggies and Citrus Dressing
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Yield: 6
Ingredients: 1 cup dry tri‑color quinoa; 2 cups low‑sodium vegetable broth; 1 cup canned chickpeas, rinsed and drained; 1 cup diced English cucumber; 1 cup diced red bell pepper; 1/2 cup shredded carrots; 1/4 cup chopped fresh parsley; 2 tablespoons extra‑virgin olive oil; 1 tablespoon fresh orange juice; 1 tablespoon fresh lemon juice; 1 tablespoon fresh lime juice; 1 teaspoon orange zest; 1 teaspoon Dijon mustard; 1/2 teaspoon sea salt; 1/4 teaspoon ground black pepper

Quinoa Salad packs fluffy grains, rainbow veg and zesty citrus dressing into a meal‑prep dream - gluten‑free, protein rich and portable for picnics.

Introduction

Picture a colorful bowl of fluffy quinoa studded with crisp rainbow vegetables, all coated in a bright citrus dressing that wakes up every forkful. This gluten‑free salad transforms weekly meal prep into a portable picnic hero, delivering plant protein, fiber, and refreshing zing in every bite.

The Origins of Modern Grain Salads

Grain‑based salads have roots in Middle‑Eastern tabbouleh and South‑American quinoa bowls, where hearty cereals were mixed with herbs and produce to create satisfying yet light meals. Our version blends these global inspirations—nutty quinoa from the Andes meets Mediterranean‑style vegetables and a Florida‑sunshine dressing.

Unique Ingredients That Shine

Tri‑color quinoa brings complete protein and nutty flavor. Sweet bell peppers, cucumbers, and shredded carrots supply crunch and phytonutrients. Chickpeas add extra protein, while a citrus vinaigrette of orange, lemon, and lime juices infuses the salad with tangy brightness.

Cooking Techniques That Make a Difference

Toasting quinoa before simmering deepens flavor and prevents mushiness. Cooling grains completely ensures veggies stay crisp and dressing clings rather than soaks. Whisking vinaigrette until emulsified allows light coating without oil separation.

Protein‑Packed Quinoa Salad with Veggies and Citrus Dressing

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Healthy

Protein‑Packed Quinoa Salad with Veggies and Citrus Dressing

Cooking Method: Simmering, Toasting Cuisine: Middle Eastern Courses: Dinner, Lunch Recipe Keys: High Protein

Difficulty: Beginner Prep Time 15 mins Cook Time 15 mins Total Time 30 mins

Cooking Temp: 212 F Servings: 6 Estimated Cost: $ 7 Calories: 240 kcal

Best Season: Summer

Description

Vibrant quinoa salad with crisp vegetables, chickpeas, and a triple‑citrus dressing—quick to prepare, perfect for lunches, and crowd‑pleasing at potlucks.

Instructions

Preparation of Ingredients

Gather Your Ingredients

Collect quinoa, broth, vegetables, chickpeas, parsley, and dressing staples.

Having everything prepped speeds assembly.

Cook the Quinoa

Toast & Simmer

In a saucepan, toast rinsed quinoa 2 minutes; add broth, bring to boil, reduce heat, cover, and simmer 15 minutes until liquid absorbs.

Toasting enhances nutty notes and keeps grains separate.

Cool the Quinoa

Fluff & Chill

Spread cooked quinoa on baking sheet; cool 10 minutes.

Cooling prevents veggies from wilting.

Make Citrus Dressing

Whisk & Emulsify

In small bowl whisk olive oil, citrus juices, zest, mustard, salt, and pepper until slightly thickened.

Proper emulsification coats salad evenly.

Combine Salad

Mix Components

In large bowl combine cooled quinoa, chickpeas, cucumber, bell pepper, carrots, and parsley. Pour dressing; toss gently.

Fold with spatula to avoid smashing chickpeas.

Serving the Dish

Serve or Store

Serve at room temperature or chill 30 minutes for deeper flavor.

Salad keeps up to 4 days refrigerated, ideal for meal prep.

Note

Swap edamame for chickpeas to change texture while keeping protein.
Add diced mango for a tropical twist that complements citrus dressing.
Use red‑quinoa only for chewier bite and extra color contrast.
Double dressing and reserve half to refresh salad mid‑week.

Keywords: quinoa salad, citrus dressing, meal prep, gluten‑free picnic, high‑protein vegan

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Final Thoughts

This protein‑packed quinoa salad demonstrates that wholesome eating never needs to sacrifice flavor. Each forkful delivers chewy grains, crunchy vegetables, and bright citrus—a refreshing contrast to heavier picnic fare.

Serving Suggestions

• Mason‑Jar Meal Prep: Layer dressing first, then quinoa, then veggies for grab‑and‑go lunches.
• Grill Sidekick: Pair with grilled shrimp skewers or tofu steaks—the citrus notes cut the smoky richness.
• Stuffed Avocado: Pile chilled salad into halved avocados for an elegant brunch presentation.

Storing Leftovers

Store salad in an airtight container for up to four days. If grains absorb dressing, revive with a splash of orange juice and drizzle of olive oil before serving.

Join the Community

Post your colorful bowls using #CitrusQuinoaPower—share add‑ins like roasted sweet potato, spinach, or feta and inspire fellow meal‑preppers.

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Frequently Asked Questions

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How can I cook quinoa so that it is fluffy rather than mushy in this salad?

Rinsing, toasting briefly, and using a 2:1 liquid ratio, then resting covered off heat for five minutes before fluffing, yields separate, fluffy grains.

What is the best way to keep the diced cucumber crisp if I am preparing the salad a day ahead?

Remove cucumber seeds if using garden variety and add the cucumber just before serving, or salt lightly and pat dry to limit water release.

Which plant‑based protein could I substitute for chickpeas to vary the salad while retaining high protein content?

Cooked lentils, black beans, or shelled edamame all offer comparable protein and pair well with the citrus dressing.

Why does the recipe include three different citrus juices instead of just one?

Combining orange, lemon, and lime delivers layered sweetness, brightness, and zing, creating a more complex dressing than any single juice.

How can I scale this recipe for a large picnic crowd without losing the balanced dressing‑to‑salad ratio?

Multiply all ingredients equally; prepare dressing separately in a jar, shaking before adding, and toss salad in batches to ensure even coating.

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Protein‑Packed Quinoa Salad with Veggies and Citrus Dressing

Introduction

The Origins of Modern Grain Salads

Unique Ingredients That Shine

Cooking Techniques That Make a Difference

Protein‑Packed Quinoa Salad with Veggies and Citrus Dressing

Description

Ingredients for Protein‑Packed Quinoa Salad with Veggies and Citrus Dressing

Dressing