Quinoa Salad

This quinoa salad is a light, fibre‑rich, nutrient‑packed dish perfect for lunch, a side, or a healthy on‑the‑go meal. Quinoa provides complete protein and complex carbohydrates, while fresh vegetables and healthy fats support satiety and overall wellbeing.

Ingredients (Serves 4)

• 1 cup quinoa, rinsed thoroughly

• 2 cups water

• ½ teaspoon salt

• 1 medium cucumber, diced

• 1 cup cherry tomatoes, halved

• ½ avocado, diced

• ¼ cup red onion, finely chopped

• ¼ cup fresh parsley or coriander, chopped

• 2 tablespoons olive oil

• Juice of 1 lime or lemon

• ½ teaspoon minced garlic

• Salt and black pepper to taste

Instructions

1. Rinse quinoa under cold running water using a fine sieve to remove the natural bitter coating.

2. Place quinoa, water, and ½ teaspoon salt in a saucepan. Bring to a boil.

3. Reduce heat to low, cover, and simmer for 15 minutes, or until all water is absorbed and quinoa is tender.

4. Remove from heat and let it sit covered for 5 minutes, then fluff with a fork.

5. Allow quinoa to cool completely to room temperature before combining with vegetables.

6. In a large bowl, mix quinoa with cucumber, cherry tomatoes, avocado, red onion, and fresh herbs.

7. Drizzle with olive oil and lime or lemon juice. Season with salt and black pepper, and toss gently to combine.

8. Chill for 15 minutes if desired.

Nutrition Information (per serving ≈ 250 g / 1 cup salad)

Calories: ~300 kcal

Protein: ~8 g

Total Fat: ~12 g

Saturated Fat: ~2 g

Carbohydrates: ~38 g

Tips and Storage

Make-ahead: Cooked quinoa can be stored in the fridge for up to 4 days.

Avocado: Add just before serving to prevent browning.

Variations: Swap parsley for mint, dill, or basil. Add protein such as chickpeas, grilled chicken, or prawns for a complete meal.

Serving suggestion: Enjoy as a lunch, side salad, or light dinner.

Health Benefits

Quinoa provides complete plant-based protein, fibre, and essential minerals such as magnesium and iron.

Fresh vegetables supply antioxidants, vitamins, and hydration.

Olive oil and avocado provide heart-healthy monounsaturated fats.

This salad supports satiety, steady energy, and overall nutrient balance.