Garden-Fresh Quinoa Veggie Salad
This colorful quinoa salad combines earthy quinoa with crisp cucumber, carrots, bell pepper, tomato, corn, and onion, finished with fresh cilantro, mint, olive oil, and tangy balsamic vinegar. It is a fresh, herb-filled dish with a balanced sweet-tart flavor, well suited to parties, picnics, barbecues, or a light lunch.
- Prep30 mins
- Cook30 mins
- Serves10
- DifficultyMedium
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Garden-Fresh Quinoa Veggie Salad, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 56 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 12 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 91 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Unprocessed or minimally processed
- 1 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 76
- Heart Health
- 56
- Metabolic
- 41
- Digestive
- 39
- Inflammatory
- 36
- Performance
- 54
- General Wellness
- 1
Heat canola oil in a saucepan over medium heat. Add garlic and yellow onion; cook and stir until the onion has softened and turned translucent, about 5 minutes. Add water, salt, and pepper; bring to a boil.
- 2
Stir quinoa into the pan, reduce the heat to medium-low, and cover. Simmer until the quinoa is tender, about 20 minutes. Drain any remaining water with a mesh strainer, then transfer the quinoa to a large mixing bowl. Cover and refrigerate until cold, about 45 minutes.
- 3
Stir tomato, carrots, bell pepper, cucumber, corn, and red onion into the chilled quinoa. Season with cilantro, mint, and the remaining salt and black pepper. Drizzle with balsamic vinegar and olive oil, then gently stir until evenly mixed.
- Calories 217.05 kcal Moderate 11%
- Protein 6.44 g Moderate 13%
- Carbohydrate 35.48 g 13%
- Total Fat 5.54 g Moderate 7%
- Saturated Fat 0.4 g Low Source 2%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 0.0 mg Low Source 0%
- Sodium 70.88 mg Low Source 3%
- Dietary Fiber 5.21 g Moderate 19%
- Total Sugars 5.54 g --
- Added Sugars 2.49 g Low Source 5%
- Calcium 34.79 mg Low Source 3%
- Iron 2.01 mg Moderate 11%
- Potassium 163.72 mg Low Source 3%
- Vitamin A 9.74 mcg Low Source 1%
- Vitamin C 26.3 mg Good Source 29%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Corn 🌽
- Tomatoes 🍅
- Garlic 🧄
- Onions 🧅
- Alcohol 🚫🍷
About This Recipe
Garden Fresh Quinoa Veggie Salad is made with 24 ingredients and serves 10. It takes about 1 hr and is rated medium. Key ingredients include Balsamic Vinegar, Black Pepper, Canola Oil, and Carrot. Each serving provides about 217.05 kcal.
Recipe Questions
- What is Garden-Fresh Quinoa Veggie Salad made of?
- The main ingredients are Balsamic Vinegar, Black Pepper, Canola Oil, Carrot, Corn. The full list of 24 is above.
- How long does it take to make Garden-Fresh Quinoa Veggie Salad?
- About 1 hr in total: 30 mins to prepare and 30 mins to cook.
- How many calories are in one serving?
- One serving provides about 217.05 kcal. The full nutrition breakdown is above.
- Is Garden-Fresh Quinoa Veggie Salad easy to make?
- This recipe is rated medium, with 24 ingredients and 3 steps.
- Is Garden-Fresh Quinoa Veggie Salad healthy?
- Garden-Fresh Quinoa Veggie Salad has an easyChef Pro health score of 50/100. Per serving, it provides 217.05 calories and 6.44 g of protein, or 13% of the Daily Value. It is a good source of vitamin C. It contains Corn, Tomatoes, Garlic, Onions and Alcohol, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
How easyChef Pro scores recipes and products
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The calculation evaluates nutrients, calorie density, processing level, and how well the food supports your selected health goal. Protein, fiber, vitamins, minerals and other beneficial nutrients can strengthen the score. High amounts of sodium, saturated fat, added sugar and other nutrients may lower it.
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