Are you tired of boring, bland salads that leave you unsatisfied and hungry? Get ready to revolutionize your meal prep with this mouthwatering Lightened Up Quinoa and Corn Salad that's not just a feast for your taste buds, but a nutritional powerhouse! Packed with protein-rich quinoa, sweet corn, and crunchy toasted pumpkin seeds, this recipe is about to become your new obsession. Whether you're a health-conscious foodie or just looking for a quick and delicious meal, this salad promises to elevate your culinary experience in just 25 minutes!
Prep Time: 10 mins
Cook Time: 15 mins
Total Time: 25 mins
Cuisine: American
Serves: 4 servings
Ingredients
- 1 cup quinoa
- 2 cups water
- 1 cup corn (fresh or frozen)
- 1/4 cup red bell pepper, diced
- 1/4 cup green onions, sliced
- 1/4 cup pumpkin seeds, toasted
- 2 tbsp olive oil
- 1 tbsp lime juice
- Salt and pepper to taste
Instructions
- Rinse quinoa thoroughly in a fine-mesh strainer under cold running water to remove any bitter saponin coating.
- In a medium saucepan, combine quinoa and water. Bring to a boil over high heat, then reduce heat to low, cover, and simmer for 15 minutes or until water is absorbed and quinoa is tender.
- Remove quinoa from heat and let it rest, covered, for 5 minutes. Then fluff with a fork and transfer to a large mixing bowl to cool to room temperature.
- While quinoa is cooling, toast pumpkin seeds in a dry skillet over medium heat, stirring constantly until they become fragrant and lightly golden, about 3-4 minutes. Set aside to cool.
- If using frozen corn, thaw and pat dry. If using fresh corn, briefly blanch in boiling water for 2 minutes, then drain and cool.
- Dice the red bell pepper and slice green onions into thin rings.
- In a small bowl, whisk together olive oil, lime juice, salt, and pepper to create the dressing.
- Add corn, bell pepper, and green onions to the cooled quinoa. Pour the dressing over the salad and gently toss to combine.
- Sprinkle toasted pumpkin seeds on top just before serving to maintain their crunch.
- Taste and adjust seasoning with additional salt and pepper if needed. Serve chilled or at room temperature.
Tips
- Rinse quinoa thoroughly to remove the bitter saponin coating - this is a game-changer for flavor!
- Use a timer when toasting pumpkin seeds to prevent burning - they can go from perfectly golden to burnt in seconds.
- For extra flavor, consider using fresh corn when in season, but high-quality frozen corn works great too.
- Let quinoa cool completely before adding other ingredients to prevent wilting and maintain texture.
- The dressing is simple but powerful - don't skip the fresh lime juice, as it brings brightness to the entire dish.
- Make this salad ahead of time and let it sit in the refrigerator for even more developed flavors.
- Feel free to customize with additional herbs like cilantro or parsley for extra freshness.
- For a protein boost, add grilled chicken or chickpeas to make it a complete meal.
Nutrition Facts
Calories: 250kcal
Carbohydrates: 30g
Protein: 10g
Fat: 12g
Saturated Fat: 2g
Cholesterol: 0mg
