When summer rolls around, I find myself craving light and vibrant dishes that are as delightful to eat as they are to prepare. This Healthy Quinoa Salad has become a staple in my kitchen, a recipe I stumbled upon during a family barbecue last year. My cousin, always the adventurous cook, brought this quinoa salad that was not only colorful but packed with refreshing flavors. It was an instant hit, and I’ve been making my version ever since.
This quinoa salad is a beautiful medley of textures and tastes. The base is quinoa, a nutrient-dense grain that’s not only gluten-free but also high in protein and fiber. Quinoa serves as a perfect canvas, absorbing the tangy and zesty flavors of the lime and champagne vinegar dressing. The black beans and garbanzo beans add heartiness, making the salad substantial enough to serve as a main dish.
What sets this salad apart are the bursts of freshness from the mango and the creamy richness of avocado. The mango adds a sweet contrast to the spicy kick from the minced jalapeño, creating a balanced flavor profile that’s both exciting and satisfying. Chopped red bell pepper and red onion provide a crunchy texture, while the cilantro and mint lend a herby fragrance that ties everything together.
For those who enjoy a bit more heat, keeping some of the jalapeño seeds or adding a dash of hot sauce to the dressing can elevate the spiciness. If mangoes are out of season, fresh pineapple or even peaches can be excellent substitutes, offering a different yet equally delightful sweetness.
This salad is incredibly versatile. It can be served as a side dish at your next picnic, a light lunch on a warm day, or even as a vibrant topping for grilled chicken or fish. Preparing it ahead of time allows the flavors to meld beautifully, making it a great option for meal prep.
One of my favorite variations includes adding a handful of arugula or spinach for extra greens. The peppery notes of arugula add another layer of complexity to the salad, making it even more irresistible. Whether you stick to the original recipe or decide to add your twist, this quinoa salad is sure to be a crowd-pleaser, just as it was for my family.
Preparing Healthy Quinoa Salad
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Ingredients
- 1 avocado, peeled, pitted, and cut into 1/2-inch pieces
- 1 1/2 cups quinoa (white or red)
- 3 cups water
- 1/2 cup vegetable oil or canola oil
- 1/3 cup fresh lime juice (about 4 limes)
- 2 tablespoons champagne vinegar
- 1 tablespoon sugar
- 1 1/2 teaspoons chili powder
- 1/2 teaspoon kosher salt
- 1 jalapeño, seeded and minced
- 1 15-ounce can black beans, rinsed and drained
- 1 15-ounce can garbanzo beans, rinsed and drained
- 1 red bell pepper, stemmed, seeded, and chopped into 1/4-inch pieces
- 1 mango, peeled, pitted, and cut into 1/4-inch pieces
- 1/2 small red onion, peeled and cut into 1/4-inch pieces
- 1/4 cup chopped cilantro
- 1/4 cup chopped mint
Directions
- Rinse quinoa in a fine mesh strainer under cold water. In a pot, combine quinoa with water and a pinch of kosher salt. Bring to a boil, then simmer until al dente, about 8-12 minutes, stirring occasionally. Drain, fluff with a fork, cover with a kitchen towel and lid, and let sit for 5-10 minutes. Spread quinoa on a baking sheet to cool, then transfer to a large bowl.
- Add the rinsed and drained black beans and garbanzo beans to the quinoa.
- Mix in the chopped red bell pepper, mango, red onion, avocado, cilantro, and mint.
- In a small bowl, whisk together vegetable oil, fresh lime juice, champagne vinegar, sugar, chili powder, and kosher salt. Taste and adjust seasoning as needed; the dressing should be bold but balanced.
- Pour the dressing over the salad and gently toss to combine. Let the salad sit for about 20 minutes for flavors to meld, or refrigerate overnight. Best enjoyed within the first day but can be refrigerated for up to 4 days.
Storing Suggestions:
Store the quinoa salad in an airtight container in the refrigerator. It is best enjoyed within the first day but can be kept for up to 4 days. If storing overnight, consider adding the avocado just before serving to maintain its freshness.
FAQs:
Can I use a different type of vinegar if I don’t have champagne vinegar?
Yes, you can substitute champagne vinegar with white wine vinegar or apple cider vinegar. Both will provide a similar tangy flavor that complements the salad well.
What can I use as a substitute for mango if it’s not in season?
If mangoes are not available, you can substitute them with pineapple or peaches. These fruits add a similar sweetness and texture to the salad.
How can I make this salad spicier?
To increase the spice level, you can add more minced jalapeño or include a dash of cayenne pepper to the dressing. Adjust the amount according to your heat preference.
Is it possible to use another type of oil instead of vegetable or canola oil?
Yes, you can use olive oil or avocado oil as alternatives. These oils will add their unique flavors to the dressing and still complement the salad ingredients.
Can I add other vegetables to this salad?
Absolutely! Feel free to add other vegetables such as cucumbers, cherry tomatoes, or shredded carrots. These additions will enhance the salad’s color, texture, and nutritional value.
How can I make the salad more protein-rich?
To boost the protein content, you can add grilled chicken, tofu, or feta cheese. These options will make the salad more filling and nutritious.
Healthy Quinoa Salad
Ingredients
- 1 1/2 cups white or red quinoa
- 3 cups water
- 1/2 cup vegetable or canola oil
- 1/3 cup fresh lime juice about 4 limes
- 2 tablespoons champagne vinegar
- 1 tablespoon sugar
- 1 1/2 teaspoons chili powder
- 1/2 teaspoon kosher salt
- 1 jalapeño seeded and minced
- 1 15- ounce can black beans
- 1 15- ounce can garbanzo beans
- 1 red bell pepper stemmed, seeded, and chopped into 1/4-inch pieces
- 1 mango peeled, pitted, and cut into 1/4-inch pieces
- 1/2 small red onion peeled and cut into 1/4-inch pieces
- 1 avocado peeled, pitted, and cut into 1/2-inch pieces
- 1/4 cup chopped cilantro
- 1/4 cup chopped mint
Instructions
- Rinse the quinoa in a fine mesh strainer under cold water. Combine the quinoa and water in a pot with a pinch of kosher salt. Boil the quinoa until al dente, about 8 to 12 minutes, stirring occasionally. Drain, fluff with a fork, and let it sit covered with a kitchen towel and lid for 5-10 minutes. Spread the quinoa on a baking sheet to cool, then transfer to a large bowl.
- Rinse and drain the black beans and garbanzo beans in a strainer. Add them to the quinoa bowl.
- Add the chopped bell pepper, mango, red onion, avocado, cilantro, and mint to the quinoa mixture.
- In a small bowl, whisk together the oil, lime juice, vinegar, sugar, chili powder, and kosher salt. Adjust the seasoning to taste; the dressing should be bold but balanced.
- Pour the dressing over the salad and toss gently to combine. Let the salad sit for about 20 minutes to allow the flavors to meld, or refrigerate overnight. It's best enjoyed within the first day but can be refrigerated for up to 4 days.
