Vegetable and Quinoa Salad with Rice

This vibrant Vegetable and Quinoa Salad with Rice is a nourishing and flavorful dish that combines the wholesome goodness of quinoa, fresh vegetables, and perfectly cooked rice. It's a delightful meal that is both filling and refreshing, perfect for a cozy dinner.

Ingredients

• Quinoa - 1/2 cup (90g)
• Brown rice - 1/2 cup (90g)
• Cucumber - 1 small, diced
• Cherry tomatoes - 1 cup, halved
• Red bell pepper - 1/2, diced
• Carrot - 1 medium, grated
• Fresh parsley - 1/4 cup, chopped
• Olive oil - 2 tablespoons
• Lemon juice - 1 tablespoon
• Garlic - 1 clove, minced
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon

Steps

1. Rinse the quinoa and brown rice under cold water to remove any bitterness.
2. In a medium saucepan, combine 1 cup of water with the quinoa and 1 cup of water with the brown rice. Bring both to a boil.
3. Once boiling, reduce the heat to low, cover, and simmer the quinoa for 15 minutes and the brown rice for 20 minutes, or until both are tender and the water is absorbed.
4. While the grains are cooking, prepare the vegetables: dice the cucumber, halve the cherry tomatoes, dice the red bell pepper, and grate the carrot.
5. In a large mixing bowl, combine the cooked quinoa and brown rice, then add the diced cucumber, cherry tomatoes, red bell pepper, grated carrot, and chopped parsley.
6. In a small bowl, whisk together the olive oil, lemon juice, minced garlic, salt, and black pepper to create a dressing.
7. Pour the dressing over the salad and toss gently to combine all ingredients evenly.
8. Serve immediately or refrigerate for 15-20 minutes to allow the flavors to meld before serving.

Nutrition

• Calories: 350
• Protein: 10 g
• Carbs: 65 g
• Fiber: 10 g
• Sugar: 4 g
• Sodium: 200 mg
• Cholesterol: 0 mg
• Total Fat: 12 g
• Saturated Fat: 1 g
• Unsaturated Fat: 11 g
• Water: 0.25 L

Health Benefits

• Rich in protein and essential amino acids from quinoa.
• Loaded with vitamins, minerals, and antioxidants from fresh vegetables.

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