Vegetable Quinoa Salad

Quinoa (pronounced keen-wa) is an ancient grain from South America that is considered a complete protein. It can be used in any recipe in which you would use rice, and can be served hot or cold. It is easy to cook.

Preparation Time: 15 minutes

Cooking Time: 10 to 20  minutes

Serves: 10 servings 


Quinoa, well rinsed and drained 

1 cup (250 mL)

Cold water 

2 cups (500 mL)

Tomatoes, chopped 


Large sprigs Italian (flat-leaf) parsley (leaves only), chopped 2


English Cucumber, chopped 

1/4 cucumber 

Chopped Red, Green, Yellow or mixed bell peppers 

1/3 cup (75 mL) 



Extra-virgin olive oil 

3 Tbsp (45 mL)

Freshly squeezed lemon juice 

2 Tbsp (30 mL) 

Hot pepper flakes (optional) 

1 1/2 tsp (7 mL) 


1/2 tsp (2 mL) 

Freshly ground black pepper 

1/2 tsp (2 mL)

Dried lavender flowers (optional) 

1/2 tsp (2 mL) 


  1. In a medium saucepan, over medium heat, bring quinoa and water to a boil. Reduce heat and boil gently for 10 to 15 minutes or until the white germ separates from the seed. Cover, remove from heat and let stand for 5 minutes. Remove lid, let cool and fluff with a fork.
  2. Meanwhile, in a large bowl, combine tomatoes, parsley, cucumber and bell peppers. Stir in cooled quinoa.
  3. Prepare the vinaigrette: In a small bowl, whisk together olive oil, lemon juice, hot pepper flakes (if using), salt, pepper and lavender (if using).
  4. Pour vinaigrette over salad and toss to coat.

Source: Recipe reprinted with permission of Dietitians of Canada from Simply Great Food

Nutrition Information per serving: 

Calories: 112 kcal

Protein: 3 g

Fat: 5 g

Carbohydrate: 14 g

Fibre: 2 g

Sodium: 100 mg

Calcium: 15 mg

Iron: 1 mg


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