Lunchtime liberation: Let quinoa power up your midday meal

In the hustle and bustle of life, the midday meal often becomes an afterthought, relegated to hurried sandwiches or uninspired leftovers.

Want to transform your lunch hour into a comforting moment of culinary pleasure and practicality? Enter quinoa, the unsung hero of the lunch prep scene.

Quinoa is a versatile, grain-like seed that has been a staple in South American cuisine for centuries.

What sets quinoa apart is its exceptional nutritional profile, boasting high levels of protein, 8 grams per cup, fiber and essential nutrients like iron and magnesium.

Preparing salads with quinoa not only elevates the nutritional profile of your salads, but also streamlines your weekday routine.

Picture this: a Sunday afternoon spent prepping a week’s worth of quinoa salads, loaded with vegetables, ready to grab and go for the week ahead.

With its nutty flavor and fluffy texture, quinoa serves as a blank canvas for endless culinary creations.

On its own, quinoa is quite bland. For the most flavor, combine the warm quinoa with a flavorful dressing right away.

More quinoa salad ideas — for salads you should measure with your heart, add chicken if desired:

Caprese: Dress quinoa with Italian dressing and tomatoes, add mozzarella pearls, fresh basil leaves.

Mediterranean: Dress quinoa with Greek salad dressing, add cucumber, red onion, Kalamata olives, lemon juice, parsley.

Curry: Dress quinoa with 1/2 cup each olive oil and lemon juice with 1 tablespoon curry powder. Add shredded carrot, red pepper, red onion and green onions.

Tabbouleh: Dress quinoa with 1/2 cup each olive oil and lemon juice, add peas, red onion, red pepper, parsley and fresh mint.

Let quinoa revolutionize your lunch routine with its convenience, nutrition and cost-effectiveness. This proves that wholesome eating doesn’t have to break the bank or sacrifice flavor.

Simply Quinoa

Servings: 4 cups

Ingredients

1 cup quinoa

1 3/4 cups water, chicken broth or vegetable broth

1/2 teaspoon salt

Procedure

Start by rinsing the quinoa under cold water to remove any bitter saponins. Saponins are natural compounds in quinoa that can impart a bitter taste if not rinsed off before cooking. A fine mesh sieve works well for this.

In a medium pot, combine the quinoa and water. Bring this to a boil, cover and reduce the heat. Simmer gently for 15 minutes.

Remove the pot from the heat and let it rest, covered, for 10 more minutes. Then remove the lid and fluff with a fork, there you go — perfectly cooked quinoa ready to be incorporated into a variety of salads. Store refrigerated for up to five days or in the freezer for up to two months.

Instant Pot directions: Combine 1 cup rinsed quinoa with 1 1/2 cups water, pressure cook on high for 1 minute. Allow natural release. Fluff and enjoy.

Southwest Quinoa Salad

Ingredients

For the dressing:

3 tablespoons fresh lime juice

1 tablespoon Dijon mustard

1/3 cup extra-virgin olive oil

1 teaspoon chili powder

1/4 cup shallot or green onion, minced

2 tablespoons cilantro, minced

Kosher salt and black pepper, to taste

For the salad:

3 to 4 cups quinoa

1 red pepper, diced

1 (14.5 ounce) can black beans, drained and rinsed

1 (14.5 ounce) can corn

1/2 cup green onion, sliced

1 to 2 cups chicken, cubed or shredded

For serving, optional — tomatoes, avocado

Procedure

In a large bowl, whisk the dressing ingredients with a generous pinch of salt and pepper. Add quinoa to the dressing and mix to coat. Add the other salad ingredients and fold together until evenly mixed. This salad will keep for up to five days. For serving, add tomatoes and avocado.