Quinoa Vegetable Salad


This is a wonderful dish--light and very tasty! My four kids (ages 2-7) ate it up and asked for more!

Prep Time:
20 mins
Cook Time:
25 mins
Additional Time:
45 mins
Total Time:
1 hrs 30 mins
5 cups


  • 1 teaspoon canola oil

  • 1 tablespoon minced garlic

  • ¼ cup diced (yellow or purple) onion

  • 2 ½ cups water

  • 2 teaspoons salt, or to taste

  • ¼ teaspoon ground black pepper

  • 2 cups quinoa

  • ¾ cup diced fresh tomato

  • ¾ cup diced carrots

  • ½ cup diced yellow bell pepper

  • ½ cup diced cucumber

  • ½ cup frozen corn kernels, thawed

  • ¼ cup diced red onion

  • 1 ½ tablespoons chopped fresh cilantro

  • 1 tablespoon chopped fresh mint

  • 1 teaspoon salt

  • ¼ teaspoon ground black pepper

  • 2 tablespoons olive oil

  • 3 tablespoons balsamic vinegar


  1. Heat the canola oil in a saucepan over medium heat. Cook and stir the garlic and 1/4 cup onion in the hot oil until the onion has softened and turned translucent, about 5 minutes. Pour in the water, 2 teaspoons salt, and 1/4 teaspoon black pepper and bring to a boil; stir the quinoa into the mixture, reduce heat to medium-low, and cover. Simmer until the quinoa is tender, about 20 minutes. Drain any remaining water from the quinoa with a mesh strainer and transfer to a large mixing bowl. Refrigerate until cold.

  2. Stir the tomato, carrots, bell pepper, cucumber, corn, and 1/4 cup red onion into the chilled quinoa. Season with cilantro, mint, 1 teaspoon salt, and 1/4 teaspoon black pepper. Drizzle the olive oil and balsamic vinegar over the salad; gently stir until evenly mixed.

Nutrition Facts (per serving)

148 Calories
5g Fat
23g Carbs
5g Protein
Nutrition Facts
Servings Per Recipe 12
Calories 148
% Daily Value *
Total Fat 5g 6%
Saturated Fat 1g 3%
Sodium 592mg 26%
Total Carbohydrate 23g 8%
Dietary Fiber 3g 10%
Total Sugars 2g
Protein 5g
Vitamin C 15mg 74%
Calcium 26mg 2%
Iron 2mg 8%
Potassium 266mg 6%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

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