Quinoa and Roasted Vegetable Salad: A Classic Gluten-Free Meal

Why Gluten-Free and Why This Dish

Gluten-free diets exclude wheat, barley, rye, and other gluten-containing grains. Some follow this approach for medical reasons such as celiac disease or gluten sensitivity, while others choose it for digestive comfort or wellness goals. Studies indicate that gluten-free eating can improve gastrointestinal health in sensitive individuals while also encouraging increased intake of whole, nutrient-dense foods (National Institute of Diabetes and Digestive and Kidney Diseases, 2023).

This Quinoa and Roasted Vegetable Salad is a classic gluten-free dish. Quinoa is a naturally gluten-free pseudo-grain rich in protein, fibre, and essential minerals. Roasted vegetables provide texture, flavour, and antioxidants. A simple olive oil and lemon dressing ties everything together, demonstrating that gluten-free meals can be wholesome, filling, and aesthetically pleasing.

Recipe: Quinoa and Roasted Vegetable Salad

Ingredients

(Serves 4)

• 200 g / 1 cup quinoa, rinsed

• 500 ml / 2 cups water or vegetable stock

• 1 red bell pepper, chopped (150 g / 5 oz)

• 1 zucchini, chopped (150 g / 5 oz)

• 1 small red onion, chopped (100 g / 3.5 oz)

• 1 tbsp olive oil (15 ml / 0.5 fl oz)

• 1 tsp sea salt (6 g / 0.2 oz)

• ½ tsp black pepper (1 g / 0.04 oz)

• 1 lemon, juiced (50 ml / 2 fl oz)

• 2 tbsp chopped fresh parsley (8 g / 0.3 oz)

Method

1. Preheat oven to 200°C / 400°F. Toss bell pepper, zucchini, and red onion with olive oil, salt, and pepper. Roast on a baking tray for 20–25 minutes until tender and slightly caramelised.

2. While vegetables roast, cook quinoa in water or vegetable stock. Bring to a boil, reduce heat, cover, and simmer for 15 minutes until water is absorbed. Fluff with a fork.

3. Combine roasted vegetables and quinoa in a large bowl. Drizzle with lemon juice and sprinkle with fresh parsley. Serve warm or chilled.

Nutritional Information

(per serving, approximate)

• Calories: 320 kcal

• Protein: 10 g

• Fat: 9 g

• Saturated Fat: 1 g

• Carbohydrates: 50 g

• Fibre: 7 g

• Sodium: 520 mg

Why This Dish Fits Gluten-Free

Quinoa provides a complete plant-based protein source without gluten. Roasted vegetables deliver vitamins, minerals, and antioxidants, enhancing both nutritional value and flavour. The dish is naturally gluten-free, satisfying, and visually appealing, making it a reliable staple in gluten-free meal planning.

Culinary Notes and Variations

• Swap vegetables with seasonal produce such as pumpkin, asparagus, or cherry tomatoes.

• Add toasted nuts like almonds or walnuts for extra texture and healthy fats.

• Include feta-style vegan cheese or olives for a Mediterranean twist.

Artistic interpretation - details may differ from the actual.