If you’re on the hunt for Indian-Style Quinoa Salads style or a nutritious dish to pack in your red lunch box for a picnic, this Favorite Quinoa Salad is your go-to! It’s bursting with wholesome ingredients like fluffy quinoa, hearty chickpeas (think white chana salad or black chickpea salad), crisp cucumber (1 medium cucumber calories: ~16 kcal), vibrant red bell pepper (1 capsicum calories: ~25–30 kcal), and a zesty Indian salad dressing with lemon & pepper. This red salad is a feast for both the eyes and the palate, blending textures and flavors beautifully. It’s perfect for breakfast picnic ideas or as a healthy option to store in your fridge vegetable box. The chickpeas add protein, making it a satisfying choice for any meal. Whether you’re meal prepping or impressing guests, this quinoa salad nutrition-packed dish will elevate your table with its fresh, vibrant appeal.
This recipe shines as a perfect tricolor food recipe, showcasing red, green, and golden hues that make it ideal for festive occasions or as a tricolour food idea for Independence Day celebrations. The red bell pepper, green cucumber, and golden quinoa create a stunning tri colour food dish that’s as delicious as it looks. Whether you’re crafting pregnancy food recipes Indian style, prepping for a picnic lunch box, or seeking a healthy dish for your fridge vegetable box, this recipe ticks all the boxes. It’s versatile enough for Indian picnic food ideas, pairing well with spring onion recipes Indian style or even non veg salad recipes. Let’s dive into this red salad that’s sure to become a staple in my favorite cuisine collection! For extra flair, try adding seeded raisins or a parsley cake garnish to make it a true standout at your next gathering.
Why This Quinoa Salad Deserves a Spot in Your Kitchen
This isn’t just another quinoa salad—it’s a tricolor food idea that doubles as one of the best Indian picnic food ideas. It combines nutrient-dense ingredients like red bell pepper (curious about calories in 1 capsicum? A medium one has about one capsicum calories of 25–30 kcal), cucumber (1 medium cucumber calories: roughly 16 kcal), and protein-packed chickpeas (learn how to boil chana below!). The garlicky lemon & pepper dressing adds a tangy kick reminiscent of green Indian Salad Dishes, while its adaptability makes it a great Super Grain substitute for heavier grains in dishes like spring onion Desi Cuisine or even non veg Cold Dish Recipes. Here’s why this dish stands out:
- Effortless Preparation: Using a kitchen colander to rinse quinoa ensures perfect fluffiness, and if you have leftovers, it’s even quicker—ideal for a quinoa salad nutrition facts boost without the hassle.
- Versatile for Any Setting: Pack it in a tri color lunch box or a colorful box for picnics or road trips—it’s a red salad that holds up beautifully when stored in a fridge vegetable box.
- Allergy-Friendly and Inclusive: Vegan, gluten-free, and nut-free, it’s a tricolour food recipe everyone can enjoy, even alongside exotic dishes meaning bold flavors or paired with salad recipes non veg like grilled chicken.
- Nutrient Powerhouse: With ingredients like parsley (ever tried a parsley cake?), this salad is high in vitamins and minerals, making it a great addition to pregnancy food recipes Indian diets or any health-conscious meal plan.
I’m thrilled to share this favorite dish meaning healthy and delicious with you! Whether you’re looking for a cucumber breakfast recipe, a picnic lunch box idea, or simply a refreshing dish to brighten your day, this salad delivers. Let’s get cooking!
Favorite Tricolor Quinoa Salad Recipe
- Author: Inspired by Indian flavors and tabouleh
- Prep Time: 20 minutes
- Cook Time: 20 minutes
- Total Time: 40 minutes
- Yield: 4 medium salads or 8 side salads
This healthy quinoa salad blends Indian style chickpea salad elements with quinoa salad nutrition, featuring black chana in pregnancy-friendly chickpeas, red bell pepper, cucumber, and a tangy dressing. It’s perfect as a tricolour food idea or even a breakfast picnic idea.
Ingredients (1x | 2x | 3x)
- 1 cup uncooked quinoa, rinsed in a kitchen colander (or swap for a quinoa substitute like millet for variety)
- 2 cups water
- 1 can (15 ounces) chickpeas (drained weight meaning about 1 ½ cups cooked; try black chickpea salad style), rinsed and drained (or boil chole yourself)
- 1 medium cucumber, seeded and chopped (1 medium cucumber calories: ~16 kcal)
- 1 medium red bell pepper, chopped (1 capsicum calories: ~25–30 kcal)
- ¾ cup chopped red onion (from 1 small red onion; curious about how to make onion color? Its natural hue shines here!)
- 1 cup finely chopped flat-leaf parsley (store extras in a coriander box or use in a parsley cake recipe)
- ¼ cup olive oil
- ¼ cup lemon juice (from 2–3 lemons; a nod to love juice meaning freshness)
- 1 tablespoon red wine vinegar
- 2 cloves garlic, pressed or minced (or use an onion grinder for smoother texture)
- ½ teaspoon fine sea salt
- Freshly ground black pepper, to taste (perfect for a lemon & pepper kick)
Instructions
- Cook the Quinoa: Combine rinsed quinoa and water in a medium saucepan (wear your cooking dress name apron to keep things tidy!). Bring to a boil over medium-high heat, then reduce to a gentle simmer. Cook uncovered for about 15 minutes, lowering the heat as needed, until the quinoa absorbs all the water. Remove from heat, cover, and let it sit for 5 minutes to fluff up—quinoa’s quina meaning translates to “superfood” in my kitchen!
- Prepare the Veggies: In a large serving bowl (or your coriander box for easy storage), combine the chickpeas (how to boil chana: soak overnight, boil for 45 minutes), cucumber, red bell pepper, salad onion, and parsley. Toss lightly to mix.
- Make the Dressing: In a small bowl, whisk together olive oil, lemon juice, red wine vinegar, garlic, and salt until well blended—this makes a fantastic picnic dressing idea or even a base for Indian salad dressing.
- Assemble the Salad: Once the quinoa has cooled slightly, add it to the veggie mixture. Pour the dressing over the top and toss thoroughly to combine. Season with black pepper and an extra pinch of salt if needed. For the best flavor, let the salad rest for 5–10 minutes before serving.
- Serve and Store: Serve chilled or at room temperature for a refreshing bite. This salad keeps well in the fridge vegetable box, covered, for about 4 days—perfect for meal prep as a tri colour food option!
Recipe Notes
- Quinoa Shortcut: If you have 3 cups of leftover cooked quinoa, skip the cooking step and dive right in!
- Inspired By: A fusion of Indian salad names like kewan, tabouleh, and the vibrant flavors of spring onion recipes Indian style.
- Change It Up: Serve on fresh greens with a drizzle of olive oil and a squeeze of lemon, or top with seeded raisins for a sweet twist. For a heartier meal, pair with chole without tomatoes or add non veg salad recipes like grilled shrimp. You can even toss in some tricolor dress for women-inspired colors with beets or carrots for extra vibrancy!
Pro Tips for Making the Perfect Quinoa Salad
- How to Boil Chana: Soak chickpeas overnight in water, then boil in fresh water for 45–60 minutes until tender. Drain using a kitchen colander and let cool before adding to the salad.
- Onion Color Dress: Want to enhance the onion color dress effect? Use red onions for their natural hue—they add a pop of color without needing how to make onion color tricks.
- Storage Hacks: Store leftovers in a colorful box or a fridge vegetable box to keep them fresh for up to 4 days. Perfect for grabbing on the go!
- Serving Ideas: Pack this in a tri color lunch box for a festive look, or serve as a side to tricolour food recipes like saffron rice and green chutney for a complete meal.
Variations and Add-Ins
This salad is endlessly customizable! Here are some ideas to make it your own:
- Cucumber Breakfast Recipes: Add a boiled egg or some avocado to make this a hearty morning meal.
- Non Veg Salad Recipes: Toss in grilled chicken or shrimp for a protein-packed twist.
- Exotic Dishes Meaning: Add exotic flair with ingredients like pomegranate seeds or a sprinkle of sumac for a Middle Eastern touch.
- Spring Onion Recipes Indian: Swap parsley for finely chopped spring onions to give it a desi flair.
- Parsley Cake: Use extra parsley to whip up a savory parsley cake as a quirky side dish!
- Chole Without Tomatoes: Pair this salad with a tomato-free chickpea curry for a complete meal.
Why This Salad is Perfect for Special Diets
This quinoa salad nutrition profile makes it a winner for various dietary needs. It’s vegan, gluten-free, and nut-free, making it a safe bet for potlucks or gatherings. Plus, its high fiber and protein content (thanks to black chana in pregnancy-friendly chickpeas) make it a nourishing option for expecting moms looking for pregnancy food recipes Indian style. The lemon & pepper dressing keeps it light yet flavorful, and the absence of heavy ingredients like mayo makes it a refreshing choice for hot summer days.
Quinoa Salad Nutrition Facts (Table)
Serving Size: 1 side salad (serves 8)
Estimated by an online nutrition calculator; consult a professional nutritionist for personalized advice.
| Nutrient | Amount Per Serving | % Daily Value (DV) |
|---|---|---|
| Calories | 205 kcal | – |
| Total Fat | 9.4 g | 12% |
| – Saturated Fat | 1.3 g | – |
| – Trans Fat | 0 g | – |
| – Polyunsaturated Fat | 1.8 g | – |
| – Monounsaturated Fat | 5.5 g | – |
| Cholesterol | 0 mg | 0% |
| Sodium | 217.9 mg | 9% |
| Total Carbohydrate | 25.9 g | 9% |
| – Dietary Fiber | 4.6 g | 17% |
| – Sugars | 3.4 g | – |
| Protein | 6.1 g | 12% |
Vitamins
| Vitamin | % Daily Value (DV) |
|---|---|
| Vitamin A | 6% |
| Vitamin C | 38% |
| Vitamin D | 0% |
| Vitamin E | 6% |
| Vitamin K | 164% |
| Thiamin (B1) | 10% |
| Riboflavin (B2) | 9% |
| Niacin (B3) | 4% |
| Vitamin B6 | 14% |
| Folic Acid (B9) | 20% |
| Vitamin B12 | 0% |
Minerals
| Mineral | % Daily Value (DV) |
|---|---|
| Calcium | 4% |
| Iron | 11% |
| Magnesium | 15% |
| Phosphorus | 12% |
| Potassium | 7% |
| Zinc | 10% |
Key Nutritional Highlights
- High in Vitamin K: With 164% of the daily value per serving, this salad supports healthy blood clotting and bone health, thanks to the parsley.
- Good Source of Fiber: At 4.6 grams per serving (17% DV), it aids digestion and keeps you feeling full longer.
- Rich in Vitamin C: Provides 38% of the daily value, boosting immunity and skin health, largely due to the red bell pepper and lemon juice.
- Moderate Protein: With 6.1 grams per serving (12% DV), the quinoa and chickpeas make this a satisfying plant-based option.
- Low in Sodium and Cholesterol-Free: Perfect for heart-healthy diets.
Serving Suggestions for Every Occasion
This salad is as versatile as it gets! Here are some creative ways to enjoy it:
- Breakfast Picnic Ideas: Pack it in a red lunch box with a bottle opener fancy for drinks and some fresh fruit for a wholesome outdoor meal.
- Indian Picnic Food Ideas: Serve alongside tricolour food recipes like saffron rice and mint chutney for a festive spread.
- Tri Color Food Ideas: Highlight its red, green, and golden hues by serving in a tri color lunch box for patriotic celebrations.
- Picnic Dressing Ideas: Keep the dressing separate in a small juice grinder bottle to drizzle fresh on-site.
- Vegetable Salad Drawing: Its vibrant colors make it look like a vegetable salad drawing—perfect for impressing guests!
Final Thoughts
This tricolor food idea isn’t just healthy—it’s a feast for the senses, like a sugar spice and everything nice meaning dish come to life! The red bell pepper and cucumber give it a red salad flair, while the dressing adds a tangy punch. Pack it in a colorful box for a picnic, or serve as a side to salad recipes non veg for a balanced meal. It’s made for cooking enthusiasts who love exotic dishes meaning bold, fresh flavors.
Got tweaks? Maybe add tricolor dress for women-inspired colors with beets, or swap parsley for a parsley cake garnish! Drop your thoughts—or even quinine images—in the comments. Let’s make this tricolour food recipe your new go-to!
