MINI QUINOA SALAD CUP

MINI QUINOA SALAD CUP

Mini Quinoa Salad Cup is a vibrant and refreshing plant-based snack, perfectly portioned and rich in both taste and nutrients. This miniature dish blends cooked quinoa with juicy cherry tomatoes, a drizzle of olive oil and a splash of lemon juice, resulting in a light yet satisfying bite that delivers a balanced mix of fibre, healthy fats, and plant-based protein. With minimal ingredients and quick assembly, this dish is an ideal option for those seeking clean, nourishing food without fuss. It works well as a standalone snack, a small side dish or an elegant appetiser for entertaining. Naturally gluten-free and vegetarian, this simple salad can be enjoyed chilled or at room temperature, making it an excellent choice for meal prepping, lunchboxes, or casual gatherings. With its balance of flavour and nutrition, it is a perfect go-to for light, satisfying bites.

RECIPE CATEGORY

Snack

SERVING SIZE

1

CUISINE

Mediterranean

PREPARATION/TECHNIQUES

5 ingredients or less, No-Cook, Prepared in Advance

OCCASION/HOLIDAY

Spring, Summer, Picnic, Party, Family Reunion, Easter, Graduation

SPECIAL CONSIDERATION/DIETARY CONCERNS

Vegetarian, Vegan, Wheat/Gluten-Free, High Fibre, Low Fat, Quick & Easy, Healthy

DISH TYPE

Salad

INGREDIENTS

• 1/4 cup cooked quinoa (approx. 45 grams)

• 2 cherry tomatoes (halved)

• 1 teaspoon olive oil

• Dash of lemon juice

FULL NUTRITIONAL INFORMATION

• Calories: 100.8 kcal

• Fat: 5.4 g

• Saturated Fat: 0.7 g

• Carbohydrate: 11.1 g

• Sugar: 1.2 g

• Sodium: 4.8 mg

• Fiber: 1.7 g

• Protein: 2.3 g

• Calcium: 10.9 mg

• Iron: 0.8 mg

• Potassium: 151.3 mg

PREPARATION

• Cook Quinoa: If not already prepared, cook the quinoa according to the packet instructions, then allow it to cool.

• Slice Tomatoes: Halve the cherry tomatoes and set aside. Choose firm, ripe tomatoes for the best flavour.

• Combine Ingredients: In a small bowl or cup, add 1/4 cup of cooked quinoa. Top with halved cherry tomatoes.

• Dress Salad: Drizzle with 1 teaspoon of olive oil and a dash of fresh lemon juice.

• Toss And Serve: Gently mix the salad with a spoon or fork, and serve immediately or chill for later use.

PREP TIME

5 minutes

COOKING TIME

None

TIPS

• Make Ahead: Cook quinoa in batches and refrigerate for up to 5 days, making it ideal for quick salad preparation.

• Fluff Quinoa: After cooking, fluff with a fork to avoid clumping and create a light salad base.

• Fresh Tomatoes: Use the freshest cherry tomatoes available for the best burst of flavour and juiciness.

VARIATIONS

• Add Protein: Mix in crumbled feta, chickpeas or diced boiled egg for added protein.

• Herb Boost: Add finely chopped parsley, mint or coriander for extra freshness and aroma.

• Avocado Twist: Add a small amount of diced avocado to the mix for creaminess and healthy fats.

• Spice It Up: Sprinkle with black pepper or a dash of paprika for a flavour kick.

• Allergy Adaptations: Use flaxseed oil or tahini in place of olive oil for those with olive allergies.

PREPPING AND STORAGE

• Refrigeration: Store the salad in an airtight container in the fridge for up to 2 days. Stir before serving to redistribute dressing.

• Meal Prep: Assemble the quinoa and tomatoes in advance, then add lemon and oil just before serving to keep the ingredients fresh and flavorful.

• Freezing Not Recommended: This dish is best consumed fresh or refrigerated; freezing alters the texture of the tomatoes and quinoa.