Grilled Veggie Quinoa Salad

This Grilled Veggie Quinoa Salad has become an absolute staple in our household, especially during the warmer months when the grill is practically an extension of our kitchen. The first time I made it, I was looking for something healthy yet satisfying, something that wouldn’t leave us feeling heavy but would still pack a flavorful punch. My partner, usually a bit skeptical of “salad for dinner,” was instantly won over by the smoky char of the vegetables and the hearty texture of the quinoa. Even the kids, who can be picky about their greens, found themselves enjoying the colorful medley, especially the sweet grilled corn and bell peppers. It’s incredibly versatile – perfect for a light lunch, a robust side dish for barbecues, or even a stand-alone vegetarian main. The vibrant colors make it a feast for the eyes before it even hits your palate, and the simple lemon-herb vinaigrette ties everything together with a bright, zesty finish. It’s one of those recipes that’s easy to adapt based on what’s fresh and in season, making it a new experience almost every time.

Ingredients

• For the Salad:
  • 1 cup uncooked quinoa (preferably tricolor or white), rinsed thoroughly: This ancient grain provides a fluffy, protein-packed base.
  • 2 cups vegetable broth or water: For cooking the quinoa, broth adds more flavor.
  • 1 large red bell pepper, deseeded and cut into 1-inch pieces: Adds sweetness and vibrant color.
  • 1 large yellow bell pepper, deseeded and cut into 1-inch pieces: Offers a milder sweetness and another splash of color.
  • 1 medium zucchini, trimmed and sliced into ½-inch thick rounds or half-moons: Provides a tender, slightly earthy flavor.
  • 1 medium yellow squash, trimmed and sliced into ½-inch thick rounds or half-moons: Similar to zucchini, adds a delicate sweetness.
  • 1 medium red onion, cut into ½-inch thick wedges (keeping root end intact helps hold them together on the grill): Adds a pungent sweetness when grilled.
  • 1 cup cherry or grape tomatoes: These burst with juicy sweetness when lightly grilled.
  • 1 ear of corn, shucked (or 1 cup frozen corn, thawed, if not grilling corn): Grilling brings out its natural sugars.
  • 2 tablespoons olive oil: For tossing the vegetables before grilling.
  • Salt and freshly ground black pepper to taste: Essential for seasoning.
  • Optional: ½ cup crumbled feta cheese or goat cheese: For a creamy, tangy finish.
  • Optional: ¼ cup chopped fresh parsley or cilantro: For a burst of fresh herbaceousness.
• For the Lemon-Herb Vinaigrette:
  • ¼ cup extra virgin olive oil: The base of our flavorful dressing.
  • 3 tablespoons fresh lemon juice (from about 1 large lemon): Adds brightness and acidity.
  • 1 tablespoon Dijon mustard: Helps emulsify the dressing and adds a tangy depth.
  • 1 clove garlic, minced or grated: For a pungent kick.
  • 1 teaspoon dried oregano (or 1 tablespoon fresh, chopped): Adds a classic Mediterranean herb flavor.
  • ½ teaspoon honey or maple syrup (optional, for a touch of sweetness): Balances the acidity.
  • Salt and freshly ground black pepper to taste: To enhance all the flavors.

Instructions

1. Cook the Quinoa:
   • Rinse the quinoa thoroughly under cold running water using a fine-mesh sieve. This removes any bitter saponin coating.
   • In a medium saucepan, combine the rinsed quinoa and vegetable broth (or water). Bring to a boil over medium-high heat.
   • Once boiling, reduce the heat to low, cover the saucepan, and simmer for 15-20 minutes, or until all the liquid has been absorbed and the quinoa is tender. You’ll see tiny spirals (the germ) separating from the seeds.
   • Remove from heat and let it stand, covered, for 5 minutes. Then, fluff the quinoa gently with a fork. Spread it out on a baking sheet to cool slightly while you prepare the vegetables.
2. Prepare the Vegetables for Grilling:
   • Preheat your outdoor grill or indoor grill pan to medium-high heat.
   • In a large bowl, combine the chopped bell peppers, zucchini, yellow squash, and red onion wedges.
   • Drizzle with 2 tablespoons of olive oil, and season generously with salt and pepper. Toss well to ensure all vegetables are lightly coated.
   • If using fresh corn on the cob, you can brush it lightly with olive oil and season it as well.
3. Grill the Vegetables:
   • Place the vegetables directly on the preheated grill grates in a single layer (you may need to do this in batches to avoid overcrowding, which steams rather than grills). A grill basket is excellent for smaller pieces and the cherry tomatoes.
   • Grill the bell peppers, zucchini, yellow squash, and red onion for about 4-6 minutes per side, or until tender-crisp and nicely charred.
   • Grill the corn on the cob, turning occasionally, for about 10-15 minutes, or until kernels are tender and lightly charred.
   • Grill the cherry tomatoes for just 2-3 minutes, until they begin to soften and lightly blister. Be careful as they can burst.
   • As the vegetables are cooked, transfer them to a cutting board.
4. Chop the Grilled Vegetables:
   • Once the grilled vegetables are cool enough to handle, roughly chop any larger pieces (like onion wedges or squash rounds) into bite-sized pieces.
   • If you grilled corn on the cob, carefully cut the kernels off the cob.
5. Make the Lemon-Herb Vinaigrette:
   • In a small bowl or a jar with a tight-fitting lid, combine the ¼ cup extra virgin olive oil, fresh lemon juice, Dijon mustard, minced garlic, dried oregano, and optional honey/maple syrup.
   • Whisk vigorously or shake the jar until the dressing is well emulsified.
   • Season with salt and pepper to taste. Adjust lemon juice or sweetener if needed.
6. Assemble the Salad:
   • In a large salad bowl, combine the cooled, fluffed quinoa and all the chopped grilled vegetables (including the corn kernels and cherry tomatoes).
   • Pour the lemon-herb vinaigrette over the quinoa and vegetable mixture.
   • Gently toss everything together until well combined and the ingredients are evenly coated with the dressing.
   • If using, stir in the chopped fresh parsley or cilantro.
7. Serve:
   • Taste and adjust seasoning if necessary (more salt, pepper, or a squeeze of lemon).
   • You can serve the salad immediately while the vegetables are still slightly warm, or chill it in the refrigerator for at least 30 minutes to allow the flavors to meld.
   • If desired, sprinkle with crumbled feta or goat cheese just before serving.

Nutrition Facts

• Servings: This recipe typically yields 4-6 servings as a main course, or 6-8 as a side dish.
• Calories per serving (approximate, based on 6 servings): Around 350-450 calories.
  • Protein (approx. 10-12g): Primarily from the quinoa, a complete protein source, essential for muscle repair and satiety.
  • Fiber (approx. 8-10g): High in fiber from both the quinoa and the abundance of vegetables, promoting digestive health and fullness.
  • Healthy Fats (approx. 18-22g): Mainly monounsaturated fats from olive oil, beneficial for heart health.
  • Vitamins & Minerals: Rich in various vitamins (like Vitamin C from bell peppers, Vitamin A) and minerals due to the diverse range of vegetables.
  • Complex Carbohydrates (approx. 40-45g): Quinoa provides sustained energy release, unlike simple carbs.

Preparation Time

• Active Preparation Time: Approximately 25-30 minutes. This includes rinsing quinoa, chopping vegetables, and whisking the dressing.
• Cooking Time: Approximately 20-25 minutes. This covers cooking the quinoa and grilling the vegetables (may vary depending on grill temperature and batch cooking).
• Resting/Cooling Time: Approximately 10-15 minutes for the quinoa to cool slightly and for flavors to meld if chilling.
• Total Time: Roughly 55-70 minutes from start to finish, not including extended chilling if preferred.

How to Serve

This Grilled Veggie Quinoa Salad is wonderfully versatile. Here are some serving suggestions:

• As a Standalone Main Course:
  • Serve generous portions in bowls for a satisfying vegetarian or vegan (omit cheese) lunch or light dinner.
  • Garnish with extra fresh herbs, a sprinkle of toasted nuts (almonds, pine nuts, or walnuts) or seeds (sunflower or pumpkin) for added crunch.
• As a Hearty Side Dish:
  • Perfect alongside grilled chicken, fish (like salmon or cod), shrimp skewers, or steak.
  • Complements other barbecue favorites at cookouts and potlucks.
• For Meal Prepping:
  • Portion into individual containers for easy grab-and-go lunches throughout the week. Keep the dressing separate and add just before eating if preparing several days in advance to maintain texture.
• In Lettuce Wraps or Pitta Bread:
  • Spoon the salad into large lettuce leaves (like romaine or butter lettuce) for a light, refreshing wrap.
  • Stuff into warm pitta bread, perhaps with a dollop of hummus or tzatziki.
• Elevated Presentation:
  • Arrange on a large platter for a visually appealing centerpiece at gatherings.
  • Top with a drizzle of balsamic glaze for an extra touch of sweetness and elegance.
  • A scattering of microgreens can add a professional, fresh touch.
• Warm or Cold:
  • Enjoy it slightly warm when the vegetables are fresh off the grill.
  • It’s equally delicious served chilled, making it ideal for making ahead.

Additional Tips

1. Don’t Overcrowd the Grill: Grill vegetables in batches if necessary. Overcrowding lowers the grill temperature, causing vegetables to steam rather than char, losing that desirable smoky flavor and texture.
2. Uniform Vegetable Sizes: Try to cut your vegetables into roughly uniform sizes to ensure even cooking. Smaller pieces cook faster, larger pieces take longer.
3. Quinoa Perfection: Always rinse your quinoa! For extra flavor, toast the rinsed quinoa in the dry saucepan for a minute or two before adding liquid, until it becomes fragrant. This enhances its nutty taste.
4. Dressing Customization: Feel free to play with the vinaigrette. Add a pinch of red pepper flakes for heat, a different herb like fresh thyme or basil, or swap lemon juice for lime juice or red wine vinegar.
5. Make-Ahead Strategy: You can cook the quinoa and grill the vegetables a day in advance. Store them in separate airtight containers in the refrigerator. Whisk the dressing and store it separately too. Assemble the salad just before serving or a few hours ahead.
6. Add More Protein: To make it even more substantial, incorporate a can of rinsed and drained chickpeas or black beans. Grilled halloumi cheese, tofu, or tempeh would also be excellent additions.
7. Seasonal Vegetable Swaps: This salad is highly adaptable. In spring, try asparagus or snap peas. In fall, consider Brussels sprouts or butternut squash (you might need to par-cook harder veggies before grilling).
8. Don’t Dress Too Early if Storing Long: If you’re making a large batch to eat over several days, consider storing the quinoa, grilled veggies, and dressing separately. Combine portions as needed to prevent the salad from becoming soggy. However, dressing it an hour or two before serving allows flavors to meld beautifully.

FAQ Section

1. Q: Can I make this Grilled Veggie Quinoa Salad vegan?
   A: Absolutely! The base recipe is naturally vegan if you use water or vegetable broth for the quinoa and omit the optional feta/goat cheese. If you used honey in the dressing, swap it for maple syrup or agave nectar.
2. Q: Is this salad gluten-free?
   A: Yes, this salad is naturally gluten-free as quinoa is a gluten-free grain, and all other core ingredients (vegetables, olive oil, lemon juice, herbs) are also gluten-free.
3. Q: How long will this salad last in the refrigerator?
   A: Stored in an airtight container, the assembled salad will last for 3-4 days in the refrigerator. If you’ve added delicate herbs like parsley, they might wilt slightly over time. For best results over multiple days, store components separately.
4. Q: Can I use a different grain instead of quinoa?
   A: Certainly! Farro, barley (not gluten-free), couscous (especially pearl couscous), or even orzo pasta would work well. Adjust cooking times and liquid ratios according to the grain you choose.
5. Q: What if I don’t have an outdoor grill or grill pan?
   A: You can achieve a similar result by roasting the vegetables. Toss them with olive oil, salt, and pepper, then spread them on a baking sheet and roast at 400°F (200°C) for 20-30 minutes, flipping halfway, until tender and slightly caramelized. You won’t get the same smoky char, but it will still be delicious.
6. Q: Can I prepare the dressing in advance?
   A: Yes, the lemon-herb vinaigrette can be made up to 3-5 days in advance. Store it in an airtight container (like a jar) in the refrigerator. The olive oil may solidify when chilled; just let it sit at room temperature for 15-20 minutes or run the jar under warm water and shake well before using.
7. Q: My grilled vegetables sometimes stick to the grill. Any tips?
   A: Ensure your grill grates are clean and well-oiled. You can oil the grates by dipping a folded paper towel in high-heat oil (like canola or avocado oil) and, using tongs, rubbing it over the hot grates. Also, make sure the vegetables themselves are lightly coated in oil, and don’t try to flip them too early; they will release more easily once they’ve developed a good sear.
8. Q: What are some other vegetables that would work well in this salad?
   A: Many vegetables are great grilled! Consider adding mushrooms (like portobello or cremini), eggplant, asparagus, broccoli florets (can be blanched first), or even sliced sweet potatoes (may need longer grilling time or pre-cooking). Choose based on seasonality and your preference.