Quinoa Salad with Avocado and Veggies: The Ultimate Plant-Based Meal
Looking for a meal that is as nutritious as it is delicious? This Quinoa Salad with Avocado and Veggies is a nutritional powerhouse. Known as a "superfood," quinoa provides a complete plant-based protein source, containing all nine essential amino acids. Combined with the healthy fats of creamy avocado and the crunch of fresh garden vegetables, this salad is the perfect refreshing and filling meal for any time of the day.
Whether you are a dedicated vegan, a vegetarian, or simply someone looking to incorporate more wholesome, gluten-free meals into your diet, this recipe is designed to satisfy your hunger and fuel your body with clean energy.
Prep & Cook Time
| Task | Time |
|---|---|
| Preparation | 15 minutes |
| Cooking (Quinoa) | 15 minutes |
| Assembly | 5 minutes |
| Total Time | ~35 minutes |
Ingredients
The Salad Base
- 1 cup dry quinoa (rinsed thoroughly)
- 2 cups water or vegetable broth (for extra flavor)
- 1 large ripe avocado, diced
- 1 cup cherry tomatoes, halved
- 1 large English cucumber, diced
- ½ cup fresh parsley, finely chopped
- ¼ cup red onion, finely minced (optional)
The Zesty Dressing
- 3 tbsp extra virgin olive oil
- 2 tbsp fresh lemon juice (approx. 1 large lemon)
- 1 clove garlic, minced (optional)
- Salt and freshly cracked black pepper to taste
- A pinch of red pepper flakes (for a subtle kick)
Instructions
Step 1: Cook the Quinoa
Start by rinsing the quinoa under cold water to remove its natural bitter coating (saponin). In a medium saucepan, combine quinoa and water/broth. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes or until the liquid is absorbed. Remove from heat and let it sit covered for 5 minutes, then fluff with a fork and let it cool to room temperature.
Step 2: Prepare the Vegetables
While the quinoa cools, dice your cucumber, halve the cherry tomatoes, and finely chop the parsley. Mince the red onion if using. Wait to dice the avocado until the very last moment to prevent it from browning.
Step 3: Make the Dressing
In a small bowl or jar, whisk together the olive oil, fresh lemon juice, minced garlic, salt, and pepper. The acidity of the lemon will perfectly balance the richness of the avocado.
Step 4: Combine and Toss
In a large mixing bowl, combine the cooled quinoa and all the chopped vegetables (except the avocado). Pour the dressing over the mixture and toss well to ensure every grain of quinoa is coated. Gently fold in the diced avocado at the end to keep the chunks intact.
Storage & Meal Prep
| Method | Instructions |
|---|---|
| Refrigerate | Store in an airtight container for up to 3 days. |
| Meal Prep Tip | If prepping for the week, add the avocado and dressing just before eating to maintain freshness. |
Nutritional Information (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | ~310 kcal |
| Protein | ~9 g |
| Healthy Fats | ~18 g |
| Fiber | ~8 g |
Pro Tips for Success
- Toast the Quinoa: For a nuttier flavor, toast the dry quinoa in the pot for 2 minutes before adding water.
- Cool Completely: Ensure the quinoa is cool before adding the fresh veggies to keep them crisp.
- Avocado Ripeness: Use an avocado that is firm but yields to gentle pressure; if it's too soft, it will turn into a mash when tossed.
Recipe Recap
- Dish: Quinoa Salad with Avocado
- Cuisine: Plant-Based / Healthy
- Main Protein: Quinoa
- Serving Size: 4 Servings
- Skill Level: Very Easy