Quinoa Vegetarian Salad with Avocado

It’s funny how some of the simplest recipes can become absolute staples in your kitchen. This Quinoa Vegetarian Salad with Avocado is one of those gems for me. Honestly, I stumbled upon it when I was looking for a quick, healthy lunch option that wasn’t just another boring salad. The first time I made it, I was struck by how vibrant and flavorful it was – the nutty quinoa, creamy avocado, and fresh veggies all tossed together with a zesty dressing. My family, who are usually pretty critical of “healthy” food, devoured it! Even my picky-eater son asked for seconds, which is always a win in my book. Since then, it’s become a regular dish in our rotation, perfect for meal prepping, potlucks, or a light dinner. It’s incredibly versatile, too; you can easily swap out veggies based on what you have on hand or what’s in season. If you’re looking for a salad that’s both nutritious and exciting, look no further. This Quinoa Vegetarian Salad with Avocado is a guaranteed crowd-pleaser.

Ingredients for Quinoa Vegetarian Salad with Avocado

• Quinoa: The base of our salad, offering a complete protein and nutty flavor. We will use 1 cup of uncooked quinoa.
• Vegetable Broth: Used to cook the quinoa, adding extra flavor compared to just water. We will use 2 cups of vegetable broth.
• Avocado: Creamy and rich in healthy fats, adding a wonderful texture and flavor. You will need 2 ripe avocados.
• Cherry Tomatoes: Sweet and juicy, providing a burst of freshness and vibrant color. We will use 1 pint of cherry tomatoes.
• Cucumber: Crisp and refreshing, adding a cooling element and hydration. You will need 1 medium cucumber.
• Red Onion: Adds a sharp, slightly pungent flavor that complements the other ingredients. We will use ½ of a red onion.
• Bell Pepper (any color): Contributes sweetness and crunch, as well as vitamins. You can use 1 bell pepper.
• Fresh Parsley: Adds a fresh, herbaceous note and vibrant green color. You will need ¼ cup of chopped fresh parsley.
• Fresh Cilantro: Offers a bright, citrusy flavor that enhances the salad. You will need ¼ cup of chopped fresh cilantro.
• Lemon Juice: Provides acidity and brightens the flavors of the salad. We will use ¼ cup of freshly squeezed lemon juice.
• Olive Oil: Forms the base of the dressing, adding richness and healthy fats. We will use ¼ cup of extra virgin olive oil.
• Dijon Mustard: Adds a tangy depth of flavor to the dressing. We will use 1 teaspoon of Dijon mustard.
• Garlic: Enhances the flavor of the dressing with its pungent aroma. You will need 1 clove of garlic, minced.
• Salt: Enhances the flavors of all the ingredients. Use to taste.
• Black Pepper: Adds a touch of spice and depth. Use to taste.
• Optional additions: Feta cheese (for non-vegans), Kalamata olives, chickpeas, roasted vegetables (like zucchini or eggplant), toasted nuts or seeds.

Instructions for Making Quinoa Vegetarian Salad with Avocado

1. Rinse the Quinoa: Begin by rinsing 1 cup of uncooked quinoa thoroughly under cold water using a fine-mesh sieve. This step is crucial as it removes saponins, a natural coating that can give quinoa a bitter taste. Rinse for about a minute or two until the water runs clear. This ensures a cleaner and more palatable flavor for your salad.
2. Cook the Quinoa: In a medium saucepan, combine the rinsed quinoa with 2 cups of vegetable broth. Using vegetable broth instead of water adds an extra layer of flavor to the quinoa, making it more delicious and aromatic. Bring the mixture to a boil over medium-high heat. Once boiling, reduce the heat to low, cover the saucepan, and let it simmer for 15-20 minutes, or until all the liquid is absorbed and the quinoa is cooked through. You’ll know it’s ready when the quinoa grains have “popped” open and become translucent with a white ring around them.
3. Fluff and Cool the Quinoa: Once cooked, remove the saucepan from the heat and let it stand, covered, for 5 minutes. This allows the quinoa to steam and fully absorb any remaining moisture. After 5 minutes, fluff the quinoa gently with a fork. Fluffing separates the grains and prevents them from becoming clumpy. Spread the cooked quinoa out on a large plate or baking sheet to cool completely. Cooling the quinoa is important before adding the other salad ingredients, as warm quinoa can wilt the fresh vegetables and make the avocado mushy. Spreading it out helps it cool faster and prevents it from sticking together.
4. Prepare the Vegetables: While the quinoa is cooling, prepare the vegetables. Wash and dry all the vegetables thoroughly. Dice 2 ripe avocados into bite-sized pieces. It’s best to do this just before assembling the salad to prevent browning. Halve or quarter 1 pint of cherry tomatoes. Dice 1 medium cucumber into small cubes. Finely dice ½ red onion. Seed and dice 1 bell pepper (any color you prefer). Chop ¼ cup of fresh parsley and ¼ cup of fresh cilantro. Having all your vegetables prepped and ready to go makes the assembly process quick and efficient.
5. Make the Lemon Dijon Dressing: In a small bowl, whisk together ¼ cup of freshly squeezed lemon juice, ¼ cup of extra virgin olive oil, 1 teaspoon of Dijon mustard, 1 minced clove of garlic, salt and black pepper to taste. Whisk vigorously until the dressing is well emulsified and slightly thickened. Taste and adjust seasonings as needed – you might want to add a bit more lemon juice for extra tang, or more salt and pepper to enhance the flavors. Freshly squeezed lemon juice is key for a bright, vibrant dressing, and Dijon mustard adds a lovely complexity and helps emulsify the oil and lemon juice.
6. Assemble the Salad: In a large bowl, combine the cooled quinoa, diced avocado, cherry tomatoes, cucumber, red onion, bell pepper, chopped parsley, and chopped cilantro. Pour the lemon Dijon dressing over the salad.
7. Toss Gently: Gently toss all the ingredients together until everything is evenly coated with the dressing. Be careful not to over-mix, especially with the avocado, to prevent it from becoming mushy. A gentle toss ensures that the dressing is distributed without breaking down the delicate ingredients.
8. Taste and Adjust Seasoning: Taste the salad and adjust seasoning as needed. You might want to add a little more salt, pepper, or lemon juice depending on your preference. This is the final step to ensure the salad is perfectly balanced and flavorful.
9. Serve or Chill: Serve the quinoa vegetarian salad immediately for the freshest flavors and textures. Alternatively, you can chill it in the refrigerator for later. If chilling, be aware that the avocado may brown slightly over time, although the lemon juice in the dressing helps to slow this process. If preparing ahead, you might consider adding the avocado just before serving for optimal freshness.

Nutrition Facts for Quinoa Vegetarian Salad with Avocado

Servings: 6
Calories per serving: Approximately 350-400 calories (This is an estimate and can vary based on exact ingredient quantities and specific ingredients used).

Approximate Nutrition Facts per Serving (estimates):

• Total Fat: 25-30g (Healthy fats from avocado and olive oil)
• Saturated Fat: 4-5g (Primarily from avocado)

Key Nutritional Benefits:

• Healthy Fats: Avocado and olive oil provide monounsaturated and polyunsaturated fats, which are beneficial for heart health.
• Complete Protein: Quinoa is a complete protein source, containing all nine essential amino acids.
• High in Fiber: The combination of quinoa and vegetables makes this salad a great source of dietary fiber, promoting digestive health and satiety.
• Vitamins and Minerals: Rich in vitamins C and K from vegetables, potassium from avocado, and various B vitamins and minerals from quinoa.
• Antioxidants: Colorful vegetables like bell peppers and tomatoes are packed with antioxidants that help protect against cell damage.

Please note: These nutrition facts are estimates and can vary based on specific ingredient brands, portion sizes, and preparation methods. For precise nutritional information, it is always best to use a nutrition calculator with the exact ingredients you use.

Preparation Time for Quinoa Vegetarian Salad with Avocado

Total Preparation Time: Approximately 35-40 minutes

This Quinoa Vegetarian Salad with Avocado is relatively quick and easy to prepare.

• Active Prep Time: Around 20-25 minutes. This includes rinsing and cooking the quinoa (which is mostly hands-off simmering time), chopping the vegetables, and making the dressing. The most time-consuming part is the vegetable chopping, but with efficient knife skills, this can be streamlined.
• Cooking Time: 15-20 minutes for cooking the quinoa. While the quinoa is cooking, you can be prepping the vegetables and making the dressing, making efficient use of your time.
• Cooling Time: Allowing the quinoa to cool down completely is important. This usually takes about 10-15 minutes if spread out, or you can speed it up slightly by placing it in the refrigerator for a shorter period.

The beauty of this recipe is that many steps can be done simultaneously. You can start the quinoa cooking, and while it simmers, you can chop all the vegetables and whisk together the dressing. This efficient workflow helps to minimize the overall preparation time. It’s a great option for a healthy meal even on a busy weeknight, or for meal prepping components in advance. You can cook the quinoa ahead of time and chop the vegetables, storing them separately, and then assemble the salad just before serving.

How to Serve Quinoa Vegetarian Salad with Avocado

This versatile Quinoa Vegetarian Salad with Avocado can be served in a variety of ways, making it perfect for different occasions.

• As a Light Lunch: Enjoy a generous bowl of this salad as a satisfying and nutritious light lunch. It’s packed with protein, fiber, and healthy fats, keeping you full and energized throughout the afternoon.
• As a Side Dish: Serve it alongside grilled chicken, fish, tofu, or vegetarian burgers for a complete and balanced meal. Its fresh and vibrant flavors complement a wide range of main courses.
• As a Potluck or BBQ Dish: This salad travels well and is always a hit at potlucks, picnics, and barbecues. Its vibrant colors and refreshing taste make it a crowd-pleaser. It’s also a great vegetarian and gluten-free option for gatherings.
• As a Salad Bowl Base: Use it as a base for a more elaborate salad bowl. Add grilled or roasted vegetables like zucchini, eggplant, or sweet potatoes. You can also add protein sources like chickpeas, black beans, or grilled halloumi for a heartier meal.
• Stuffed in Pita Bread or Wraps: For a portable lunch, stuff this salad into pita bread halves or wraps. Add some hummus or a smear of feta cheese (if not vegan) for extra flavor and creaminess.
• Topped with a Fried Egg: For a brunch option or a light dinner, top a serving of this salad with a fried egg. The runny yolk adds richness and protein.
• With Toasted Bread or Crackers: Serve alongside toasted whole-wheat bread, crusty baguette slices, or whole-grain crackers for dipping and scooping. This adds a textural contrast and makes it a more substantial meal.
• As Part of a Mezze Platter: Include this quinoa salad as part of a Mediterranean-inspired mezze platter, alongside hummus, baba ghanoush, olives, feta cheese, and pita bread.

Additional Tips for the Best Quinoa Vegetarian Salad with Avocado

To elevate your Quinoa Vegetarian Salad with Avocado and ensure it’s absolutely delicious every time, consider these helpful tips:

1. Toast the Quinoa Before Cooking: For an even nuttier and more pronounced flavor, toast the dry quinoa in a dry saucepan over medium heat for 3-5 minutes before rinsing and cooking. Stir constantly to prevent burning. Toasting enhances the quinoa’s natural flavor and adds a depth of complexity to the salad.
2. Use High-Quality Olive Oil: Since olive oil is a key component of the dressing and contributes significantly to the flavor profile, use high-quality extra virgin olive oil. The difference in taste between a good quality olive oil and a standard one is noticeable, especially in a salad dressing where it’s a prominent flavor.
3. Don’t Overcook the Quinoa: Overcooked quinoa can become mushy and lose its pleasant texture. Follow the cooking instructions carefully and check for doneness at the 15-minute mark. It should be tender but still slightly chewy, not mushy.
4. Add a Pinch of Red Pepper Flakes to the Dressing: For a subtle kick of heat, add a pinch of red pepper flakes to the lemon Dijon dressing. This adds a layer of complexity and balances the brightness of the lemon and the richness of the avocado. Adjust the amount to your spice preference.
5. Marinate the Red Onion (Optional): If you find raw red onion too pungent, you can quickly marinate it to mellow its flavor. Before adding it to the salad, soak the diced red onion in a bowl of cold water with a tablespoon of lemon juice or vinegar for about 10 minutes. This helps to reduce its sharpness and makes it more palatable.
6. Incorporate Fresh Herbs Generously: Fresh herbs are crucial for the vibrant flavor of this salad. Don’t skimp on the parsley and cilantro, and feel free to experiment with other herbs like mint, dill, or basil, depending on your preference. Fresh herbs add brightness and aroma that elevates the entire dish.
7. Add Some Crunch: For added texture, incorporate some crunchy elements. Toasted nuts like almonds, walnuts, or pine nuts, or seeds like pumpkin seeds or sunflower seeds, add a delightful crunch that contrasts with the creamy avocado and tender quinoa. Add them just before serving to maintain their crispness.
8. Prepare Components Ahead of Time: This salad is great for meal prepping. You can cook the quinoa ahead of time and store it in the refrigerator for up to 3 days. You can also chop the vegetables and store them separately. Prepare the dressing and keep it in a jar. When ready to serve, simply combine everything and toss. This makes assembly quick and easy, especially for busy weeknights. However, it’s best to add the avocado just before serving to prevent browning.

Frequently Asked Questions (FAQ) about Quinoa Vegetarian Salad with Avocado

Q1: Can I make this salad vegan?
A1: Yes, this salad is naturally vegan as it is written! All the ingredients listed are plant-based and free from animal products. Ensure you are using vegetable broth to cook the quinoa and not chicken broth if you are strictly following a vegan diet.

Q2: Can I make this salad gluten-free?
A2: Absolutely! Quinoa is naturally gluten-free, and all the other ingredients in this salad are also gluten-free. This makes it a perfect option for those following a gluten-free diet.

Q3: How long does this salad last in the refrigerator?
A3: The quinoa salad itself can last in the refrigerator for up to 3 days when stored in an airtight container. However, the avocado is best eaten fresh and may brown slightly even with lemon juice. For optimal freshness, it’s recommended to add the avocado just before serving if you are making it ahead of time. If you’ve already mixed the avocado in, it will still be safe to eat for a couple of days, but the texture and appearance might be slightly compromised.

Q4: Can I substitute any of the vegetables?
A4: Yes, this salad is very versatile! Feel free to substitute vegetables based on your preferences or what you have on hand. Good substitutes include:
Instead of bell pepper: Use roasted red peppers, carrots, or zucchini.
Instead of cucumber: Use celery or snap peas for crunch.
Instead of cherry tomatoes: Use diced regular tomatoes or sun-dried tomatoes (oil-packed, drained).
Instead of red onion: Use shallots or green onions for a milder flavor.

Q5: Can I add protein to make it a heartier meal?
A5: Yes, definitely! While quinoa provides a good amount of protein, you can add extra protein to make it even more substantial. Great additions include:
Chickpeas or White Beans: Add a can of drained and rinsed chickpeas or white beans for plant-based protein and fiber.
Grilled Tofu or Tempeh: Cubed and grilled tofu or tempeh adds a protein boost and satisfying texture.
Edamame: Shelled edamame adds protein and a slightly sweet flavor.
Feta Cheese (for non-vegans): Crumbled feta cheese adds protein and a salty, tangy flavor.

Q6: Can I make the dressing ahead of time?
A6: Yes, the lemon Dijon dressing can be made ahead of time and stored in an airtight jar in the refrigerator for up to 5 days. In fact, making it in advance allows the flavors to meld together even more beautifully. Just give it a good shake or whisk before using.

Q7: What if I don’t have Dijon mustard? Can I use another type of mustard?
A7: Dijon mustard is recommended for its specific tangy flavor and emulsifying properties in the dressing. However, if you don’t have Dijon mustard, you can substitute with:
Whole Grain Mustard: This will add a similar tangy flavor and texture.
Yellow Mustard: In a pinch, yellow mustard can work, but it will be less complex in flavor. You might want to add a touch more lemon juice or vinegar to compensate for the tanginess.
Mustard Powder: If you have mustard powder, you can mix about ½ teaspoon of mustard powder with a little water to make a paste and use that in the dressing.

Q8: How do I prevent the avocado from browning in the salad?
A8: Lemon juice in the dressing helps to slow down the browning of avocado. Here are some tips to minimize browning:
Add Avocado Last: Add the diced avocado to the salad just before serving.
Toss Gently with Dressing: Make sure the avocado is well coated with the lemon juice-based dressing as soon as it’s added.
Store Properly: If storing leftovers with avocado, press plastic wrap directly onto the surface of the salad in the container to minimize air exposure, which is what causes browning. However, for best results, consume the salad with avocado on the same day it’s made.

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