Quinoa Avocado Salad
Bright, colorful, and packed with flavor, this quinoa avocado salad is a delicious way to enjoy a meal that’s as healthy as it is satisfying.
Equipment
- Medium saucepan
- Mixing Bowl
- Cutting board & sharp knife
- Measuring Cups & Spoons
- Whisk or fork
- Serving bowl or plate
Ingredients
For the Quinoa Salad:
- 1 cup quinoa rinsed
- 2 cups water or vegetable broth
- 1 ripe avocado diced
- 1 cup cherry tomatoes halved
- 1/2 cup cucumber diced
- 1/4 cup red onion finely chopped
- 1/4 cup fresh parsley or cilantro chopped
- 1/4 cup feta cheese crumbled (optional)
- 2 tablespoons pumpkin seeds or sunflower seeds
For the Dressing:
- 3 tablespoons olive oil
- 2 tablespoons fresh lemon juice
- 1 teaspoon Dijon mustard
- 1 teaspoon honey or maple syrup
- Salt and pepper to taste
Instructions
Cook the Quinoa
- Rinse 1 cup of quinoa under cold water using a fine-mesh sieve. This removes the natural bitterness and keeps it fluffy.
- In a medium saucepan, combine the rinsed quinoa and 2 cups of water or vegetable broth.
- Bring to a boil over medium-high heat, then reduce the heat to low, cover, and simmer for 15 minutes.
- Remove from heat and let it sit, covered, for 5 minutes. Fluff with a fork before adding to the salad.
- Pro tip: Fluffing with a fork instead of stirring with a spoon prevents it from becoming mushy.
Prepare the Vegetables
- While the quinoa is cooking, dice 1 ripe avocado and 1/2 cup cucumber into bite-sized pieces.
- Halve 1 cup of cherry tomatoes and finely chop 1/4 cup of red onion.
- Chop 1/4 cup of fresh parsley or cilantro for a bright, fresh flavor.
- Pro tip: To keep avocado from browning too quickly, toss it with a little lemon juice as soon as it’s cut.
Make the Dressing
- In a small bowl, whisk together 3 tablespoons olive oil, 2 tablespoons lemon juice, 1 teaspoon Dijon mustard, and 1 teaspoon honey or maple syrup.
- Season with a pinch of salt and freshly cracked pepper.
- Pro tip: Whisk continuously until the dressing emulsifies—it should become smooth and slightly thickened.
Assemble the Salad
- In a large mixing bowl, combine the cooked quinoa, chopped vegetables, and avocado.
- Drizzle the dressing over the top and toss gently to coat everything evenly.
- Add 1/4 cup of feta cheese and 2 tablespoons of pumpkin or sunflower seeds, folding them in carefully.
- Pro tip: Gently fold the salad instead of stirring vigorously to prevent the avocado from mashing.
Serve and Enjoy
- Transfer the salad to a serving bowl or individual plates.
- Garnish with a little extra parsley or seeds for presentation.
- Serve immediately, or refrigerate for up to 2 days for a quick, healthy lunch.
Notes
Nutritional Value (per serving, approx.):
- Calories: 280–300 kcal
- Protein: 8–10 g
- Carbohydrates: 30–32 g
- Fiber: 7–8 g
- Fat: 15–17 g
- Sugar: 3–4 g
- Sodium: 150–200 mg
- Vitamins & Minerals: Rich in vitamin C, vitamin K, folate, potassium, and magnesium