A Delicious and Easy Guide to Protein-Packed Grains in Just 35 Minutes!
Are you searching for a recipe that’s both nutritious and fun to prepare with your family? Look no further! This Quinoa and Roasted Vegetable Salad is a delightful mix of flavors and textures, making it a standout choice for your next family meal. Whether you’re cooking with young kids or teens, this dish offers an opportunity to create cherished memories while introducing your little ones to the joys of healthy eating.
Perfect for busy evenings, this recipe comes together in just 35 minutes, giving you a protein-packed meal without spending hours in the kitchen. From the earthy notes of quinoa to the caramelized sweetness of roasted veggies, this salad is as wholesome as it is satisfying. Plus, it's versatile enough to cater to various dietary needs, so everyone can enjoy it. Let’s dive into the world of grains and greens!
Ingredients List
Main Ingredients
- 1 cup quinoa (rinsed thoroughly)
- 2 cups water or vegetable broth (for cooking the quinoa)
- 2 medium zucchini (sliced into half-moons)
- 1 red bell pepper (cut into bite-sized pieces)
- 1 yellow bell pepper (cut into bite-sized pieces)
- 1 red onion (quartered and sliced)
- 1 cup cherry tomatoes (halved)
- 2 tablespoons olive oil
- 1 teaspoon dried oregano
- 1 teaspoon garlic powder
- Salt and pepper to taste
Dressing
- 3 tablespoons olive oil
- 2 tablespoons lemon juice
- 1 teaspoon Dijon mustard
- 1 teaspoon honey or maple syrup (optional for sweetness)
- 1 clove garlic (minced)
- Salt and pepper to taste
Optional Add-Ins
- 1/4 cup feta cheese (crumbled, for a tangy kick)
- 1/4 cup chopped fresh parsley (for garnish)
- 1/4 cup toasted almonds or pumpkin seeds (for added crunch)
> Dietary Variations: Swap honey for agave syrup to make it vegan, or use gluten-free vegetable broth for a gluten-free option.
Step-by-Step Instructions
Prep the Quinoa (10 minutes)
1. Rinse the quinoa under cold water to remove any bitterness.
2. In a medium pot, combine the quinoa and water (or broth). Bring to a boil, then reduce to a simmer and cover. Cook for 15 minutes or until the liquid is absorbed.
3. Once cooked, fluff the quinoa with a fork and let it cool.
> Interactive Tip: Let your kids help measure the quinoa and pour the water into the pot.
Roast the Vegetables (20 minutes)
4. Preheat your oven to 400°F (200°C).
5. In a large mixing bowl, combine the zucchini, bell peppers, red onion, and cherry tomatoes.
6. Drizzle with olive oil and sprinkle with oregano, garlic powder, salt, and pepper. Toss until the vegetables are evenly coated.
7. Spread the vegetables on a baking sheet in a single layer. Roast for 20 minutes or until tender and slightly caramelized.
> Interactive Tip: Kids can mix the veggies and spices with their hands just remind them to wash up afterward!
Make the Dressing (5 minutes)
8. In a small bowl, whisk together olive oil, lemon juice, Dijon mustard, honey (if using), garlic, salt, and pepper. Taste and adjust seasoning as needed.
> Interactive Tip: Allow your kids to whisk the dressing it’s an easy and fun task for little hands.
Assemble the Salad (5 minutes)
9. In a large serving bowl, combine the cooked quinoa and roasted vegetables.
10. Pour the dressing over the mixture and toss until well coated.
11. Sprinkle with feta, parsley, and toasted almonds or seeds, if desired.
> Interactive Tip: Let your kids garnish the salad with their favorite toppings it makes the dish feel truly theirs!
Nutritional Information
- Calories: 310 per serving
- Protein: 9g
- Fiber: 5g
- Vitamins: High in Vitamin C and A, great for boosting immunity
- Minerals: Packed with iron and magnesium for energy and strong bones
> Why It’s Good for Kids: The quinoa provides complete protein, while the roasted vegetables offer a rainbow of nutrients essential for growth and development.
This Quinoa and Roasted Vegetable Salad isn’t just a meal it’s an experience. Serve it warm or chilled, pair it with grilled chicken or tofu, and watch your family savor every bite. Got leftovers? Store them in an airtight container in the fridge for up to three days.
Cooking together creates more than just a dish it’s a moment of connection. Share your family's twist on this recipe in the comments, and don’t forget to tag us on social media with your creations!
Cooking with my boys is always a joy. I hope this salad brings the same laughter and warmth to your kitchen. Happy cooking!
Subscribe to our blog for more family-friendly recipes, and follow us on Instagram for daily cooking inspiration. Let’s make mealtime magical, one recipe at a time!
