Quinoa Avocado Salad Recipe
Ingredients:
- 1 cup quinoa, rinsed
- 2 cups water/vegetable broth
- 1 ripe avocado, diced
- 1 cup cherry tomatoes, halved
- 1/4 cup red onion, finely chopped
- 1/4 cup cucumber, diced
- 1/4 cup fresh parsley, chopped
- 1/4 cup fresh cilantro, chopped
- 1/4 cup feta cheese, crumbled (optional)
- 1/4 cup toasted nuts or seeds (almonds, sunflower seeds, or walnuts)
- 1 cup fresh spinach or arugula
For the Dressing
- 2 tbsp olive oil
- 1 tbsp lemon juice (or lime juice for a zestier flavor)
- 1 tsp Dijon mustard
- 1 tsp honey or maple syrup
- Salt and pepper to taste
- 1 clove garlic, minced (optional)
Instructions for Quinoa Avocado salad
- Cook the Quinoa:
In a medium saucepan, bring the quinoa and water (or vegetable broth) to a boil. Lower the heat, cover the pot, and cook for around 15 minutes, or until the quinoa has soaked up all the liquid. Gently stir with a fork to separate the grains, then allow it to cool for a few minutes. - Prepare the Veggies:
While the quinoa is cooking, chop the avocado, cherry tomatoes, cucumber, red onion, parsley, and cilantro. Set them aside. - Make the Dressing:
In a small bowl, whisk together olive oil, lemon juice, Dijon mustard, honey, salt, pepper, and minced garlic (if using). Adjust seasoning to taste. - Assemble the Salad:
In a large bowl, combine the cooked quinoa, diced avocado, cherry tomatoes, red onion, cucumber, parsley, and cilantro. Toss gently to mix. - Add Greens and Extras:
Mix in the fresh spinach or arugula, toasted nuts or seeds, and crumbled feta cheese (if desired). Pour the dressing over the salad and gently toss everything together until the ingredients are well-coated. - Serve:
Serve immediately as a rich, healthy meal on its own, or as a side dish.
Tips for a Perfect Salad:
- You can swap out quinoa for other grains like farro or couscous.
- For extra protein, add grilled chicken, shrimp, or chickpeas.
- If you’re not a fan of feta, substitute it with goat cheese or leave it out for a dairy-free version.
This salad is rich in healthy fats, protein, fiber, and antioxidants, making it a perfect nutrient-packed mea
Nutritional Benefits of Quinoa Avocado Salad
This Quinoa Avocado Salad is not just rich in flavor but also incredibly nutritious. Quinoa, often referred to as a “superfood,” is a complete protein, meaning it contains all nine essential amino acids. This makes it an excellent choice for vegans, vegetarians, or anyone looking to increase their protein intake from plant-based sources. It’s also high in fiber, magnesium, iron, and manganese, which support everything from bone health to digestion and immune function.
The avocado adds healthy monounsaturated fats, which are beneficial for heart health. Avocados are also rich in potassium (more than bananas!) and help regulate blood pressure. Their creamy texture complements the quinoa perfectly, making the salad rich and satisfying without the need for heavy, processed ingredients.
Cherry tomatoes contribute to the salad’s vibrant color and are packed with lycopene, an antioxidant that has been linked to reduced risk of certain types of cancers. They also provide vitamin C, which aids in collagen production and supports immune health.
Cucumbers offer hydration and are low in calories, while being high in nutrients like vitamin K and antioxidants. They give the salad a refreshing crunch that contrasts beautifully with the softness of the avocado.
Red onions add not only a sharp, flavorful bite but are also rich in antioxidants, particularly quercetin, which is known for its anti-inflammatory properties. They also add to the color palette of the dish, making it as visually appealing as it is nutritious.
Herbs like parsley and cilantro are often overlooked in terms of their nutritional value, but they are powerful detoxifiers. Cilantro has been shown to help remove heavy metals from the body, while parsley is high in vitamin K, which is essential for bone health. Both herbs add a fresh, aromatic flavor that lifts the dish.
Spinach or arugula are fantastic leafy greens to include in this salad. Both are rich in vitamins A and C, and spinach is a good source of iron. The greens not only bulk up the salad but add even more nutritional value.
Customizing the Salad for Different Diets
This recipe is extremely versatile and can be adjusted to suit various dietary needs. For example:
- Vegan Option: Simply omit the feta cheese, or use a vegan cheese alternative. The salad is still creamy and flavorful thanks to the avocado and dressing.
- Dairy-Free: As mentioned, you can skip the cheese or substitute it with nutritional yeast for a cheesy flavor without the dairy.
- Gluten-Free: Quinoa is naturally gluten-free, making this salad safe for those with gluten sensitivities or celiac disease.
- High-Protein: If you’re looking to add even more protein, this salad pairs beautifully with grilled chicken, shrimp, or chickpeas. You can also mix in some toasted chickpeas or sunflower seeds for a crunchy protein boost.
Perfect for Meal Prep
This salad is also great for meal prep. You can prepare the quinoa in advance and store it in the fridge for up to five days. Keep the dressing separate until you’re ready to serve the salad to prevent the greens from wilting. If you’re packing this salad for lunch, consider adding the avocado just before eating to prevent it from browning, although tossing the avocado with a little extra lemon juice can slow down the oxidation process.
You can even vary the salad by changing the vegetables or grains based on what you have on hand. Swap the quinoa for farro, brown rice, or couscous for a different texture, or use different vegetables like bell peppers, carrots, or roasted sweet potatoes for more variety.
A Balanced and Satisfying Meal
The Quinoa Avocado Salad is a perfect balance of carbohydrates, fats, and protein, making it a complete and satisfying meal. The combination of quinoa and vegetables provides sustained energy while keeping you full for longer, thanks to the high fiber content. The healthy fats from the avocado and olive oil dressing support overall health and wellness, while the colorful array of vegetables ensures you get a wide range of vitamins, minerals, and antioxidants.
This salad is perfect for a light lunch, a nutritious side dish, or a post-workout meal. It’s filling but not heavy, so you can enjoy it without feeling sluggish afterward. With its bright, fresh flavors and nutrient-dense ingredients, this dish is an excellent way to support your healthy eating goals while still enjoying rich, delicious food.