Busy Executive Lunch Spinach Quinoa Salad
Recipe Overview:
Introducing the Busy Executive Lunch Spinach Quinoa Salad – a vibrant and nutritious dish designed for those on-the-go who refuse to compromise on health or flavor. This salad is not just a meal; it’s an energizing experience, perfect for a busy day at the office, a quick lunch at home, or a refreshing picnic in the park. Its origins can be traced back to the wholesome traditions of quinoa and leafy greens seen in many healthy cuisines around the globe.
This salad is special because it packs protein, fiber, and essential nutrients into each bite while bursting with fresh flavors. You’ll discover a delightful contrast of textures: the tender spinach mingling with the fluffy quinoa and the satisfying crunch of almonds. The flavor profile balances subtle earthiness from the quinoa, refreshing zest from the lemon, and the nutty flavor from the seeds – a perfect symphony of savory and refreshing.
Prep and Cook Times:
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Total Time: 30 minutes
- Skill Level: Beginner
Serving Information:
- Servings: 4
- Serving Suggestions: Pair with grilled chicken or chickpeas for added protein, and consider garnishing with feta cheese or a sprinkle of fresh herbs like parsley or basil for extra flavor.
Ingredients List:
- 1 cup (170 g) quinoa, rinsed
- 2 cups (475 ml) vegetable broth (or water)
- 4 cups (120 g) fresh spinach, roughly chopped
- 1 cup (120 g) cherry tomatoes, halved
- ½ cup (75 g) cucumber, diced
- ¼ cup (40 g) red onion, finely chopped
- ¼ cup (30 g) almonds, slivered or chopped
- ⅓ cup (70 g) feta cheese, crumbled (optional)
- 3 tablespoons olive oil
- 2 tablespoons lemon juice (freshly squeezed)
- Salt and pepper to taste
- Optional: Protein add-ins like grilled chicken or chickpeas for extra substance.
*Substitutions: For a vegan option, omit feta cheese. If gluten-free, quinoa is naturally gluten-free, but ensure the broth or water used is also gluten-free.
Equipment List:
- Medium pot with lid (for cooking quinoa)
- Mesh strainer (for rinsing quinoa)
- Medium mixing bowl (for assembling salad)
- Cutting board and sharp knife (for chopping vegetables)
- Measuring cups and spoons
- Whisk or fork (for mixing dressing)
Essential equipment: A pot with a lid is necessary for cooking quinoa properly. If you don’t have a whisk, a fork can be used to mix the dressing.
Step-by-Step Instructions:
-
Cook the Quinoa:
- In a medium pot, combine 1 cup quinoa and 2 cups vegetable broth (or water). Bring to a boil over medium-high heat.
- Once boiling, reduce heat to low, cover, and simmer for 15 minutes or until the quinoa is fluffy and the liquid is absorbed.
-
Prepare the Vegetables:
- While the quinoa cooks, chop the spinach, cherry tomatoes, cucumber, and red onion. Place them in a medium mixing bowl.
-
Make the Dressing:
- In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
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Combine Ingredients:
- Once quinoa is cooked, fluff it with a fork and let it cool slightly (about 5 minutes). Add it to the bowl with the vegetables.
-
Finish the Salad:
- Pour the dressing over the quinoa mixture and toss gently to combine everything evenly. If using, add crumbled feta cheese and nuts.
- Serve:
- Divide the salad into bowls or meal prep containers. Garnish with additional herbs or nuts, if desired.
Technique Tips and Troubleshooting:
- Cooking quinoa: To ensure quinoa cooks perfectly, rinse it well under cold water to remove its natural bitterness.
- Dressing balance: If you find the dressing too tangy, add a touch of honey or maple syrup for sweetness without losing the refreshing lemon flavor.
Plating and Presentation:
To enhance the visual appeal, layer some fresh spinach at the base of the serving bowl, then mound the quinoa salad on top. Drizzle additional olive oil and lemon juice for color and garnish with a few almonds or crumbled feta for texture vibrancy.
Storage and Reheating Instructions:
Store any leftovers in an airtight container in the fridge for up to 3 days. The flavors will continue to meld together. Quinoa salads are generally enjoyed cold or at room temperature. If preferred, serve slightly warmed by microwaving for about 30 seconds.
Variations and Customizations:
- Add Protein: For a heartier dish, add grilled chicken, chickpeas, or black beans.
- Swaps: Replace almonds with walnuts or pumpkin seeds for a different crunch, or toss in avocado for creaminess.
- Flavor Up: Introduce ingredients like bell peppers, roasted corn, or olives to play with flavor.
Notes on Ingredients and Equipment:
- Fresh spinach is key for flavor and texture; however, you can use kale for a sturdier option.
- A pot with a tight-fitting lid ensures the quinoa cooks evenly, so avoid using a pot with a loose lid.
Final Touches and Personal Notes:
This Busy Executive Lunch Spinach Quinoa Salad has been a lifesaver for me, providing both energy and satisfaction during long workdays. It’s versatile and easy to adapt, making it a staple for anyone aiming to eat healthily without losing precious time. I encourage you to experiment with your favorite ingredients and make this recipe your own!
5 FAQ Questions and Answers:
-
Can I use frozen spinach?
- Yes! Thaw and drain any excess water from frozen spinach before adding it to the salad.
-
How can I make it spicier?
- Add red pepper flakes or a touch of hot sauce to the dressing for a kick.
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Is this salad meal-prep friendly?
- Absolutely! It holds up well in the fridge and flavors improve over time.
-
Can I use other grains instead of quinoa?
- Yes! Bulgur, farro, or brown rice can be good substitutes.
- How do I keep my salad fresh for longer?
- Keep the dressing separate until you’re ready to eat, preventing the salad from wilting.
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