BBQ Vegetable & Quinoa Salad
Charred peppers, red onion and courgette folded through lemony quinoa with grilled corn and peppery leaves. The smoky centrepiece of a plant-based summer table.
Details
- Author: CuisineSavvy
- Cuisine: Californian
- Course: Main
- Servings: 4
- Prep Time: 20 minutes
- Cook Time: 25 minutes
- Diet: Vegan, Gluten-Free
- Tags: PlantBased, HighFibre, GlutenFree, BBQ, Summer
Nutritional Values
Whole-grain quinoa provides complete plant protein alongside a large volume of vegetables. Fat comes from olive oil and seeds rather than added dairy, and the fibre load is high enough to blunt the glycaemic response of the grain.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 410 kcal | -- |
| Total Fat | 16 g | -- |
| Saturated Fat | 2.4 g | -- |
| Monounsaturated Fat | -- | |
| Polyunsaturated Fat | -- | |
| Cholesterol | 0 mg | -- |
| Sodium | 320 mg | -- |
| Total Carbohydrate | 52 g | -- |
| Dietary Fiber | 11 g | -- |
| Total Sugars | 9 g | -- |
| Protein | 14 g | -- |
Ingredients
200 g quinoa, rinsed; 400 ml vegetable stock; 2 red peppers, quartered; 1 yellow pepper, quartered; 1 red onion, cut into thick wedges; 1 courgette, sliced lengthways; 2 tbsp olive oil; 1 tsp smoked paprika; 1 tsp ground cumin; 2 corn cobs, grilled (see BBQ Corn on the Cob); 1 lemon, zest and juice; 30 g flat-leaf parsley, chopped; 20 g mint leaves, torn; 60 g rocket; 2 tbsp pumpkin seeds, toasted; sea salt and black pepper
Instructions
Toast the quinoa in a dry pan for 1 minute, add the stock, bring to the boil, then cover and simmer for 15 minutes until the grains have split. Spread on a tray to cool.; Toss the peppers, onion and courgette with the olive oil, smoked paprika, cumin and a good pinch of salt.; Grill the vegetables over medium-high heat for 8-10 minutes, turning once, until softened and well charred at the edges. Grill the corn alongside if you are serving the side dish.; Cut the grilled vegetables into bite-sized pieces and fold through the cooled quinoa with the lemon zest and juice.; Stir through the parsley and mint, season to taste, then fold in the rocket just before serving so it stays fresh.; Scatter with toasted pumpkin seeds and serve warm or at room temperature.
Internal Recipes
- BBQ Corn on the Cob (Health Score: )
Allergens
None
HealthScore: 86
A whole-food, plant-based main with high fibre, complete protein from quinoa, and unsaturated fats from olive oil and pumpkin seeds. Sodium is moderate and comes mostly from the stock, which can be reduced further with a low-salt version.