Chia Seed & Quinoa Mix Salad
This Chia Seed and Quinoa Salad is a hearty, plant-based power bowl rich in protein, Omega-3 s, fiber, and essential minerals. Featuring fluffy quinoa, gelled chia seeds, fresh vegetables, and a lemon-tahini dressing, it’s perfect as a light lunch, dinner, or meal prep option. It’s gluten-free, vegan, and packed with sustained energy.
Time Required
Prep Time: 10 minutes
Cook Time (for quinoa): 15 minutes
Total Time: 25 minutes
Ingredients
Salad Base:
1/2 cup dry quinoa (or 1 ½ cups cooked)
1 tbsp chia seeds
1 cup cherry tomatoes, halved
1 cup cucumber, diced
1/2 red bell pepper, chopped
1/4 cup red onion, finely diced
1/4 cup chopped parsley or cilantro
Optional: 1/4 avocado, diced or 2 tbsp feta (omit for vegan)
Lemon-Tahini Dressing:
2 tbsp tahini
2 tbsp lemon juice
1 tbsp olive oil
1 tsp maple syrup or honey
1 clove garlic, minced
1–2 tbsp water (to thin)
Salt and pepper to taste
Instruction
1. Cook quinoa: Rinse and cook 1/2 cup quinoa with 1 cup water. Bring to a boil, reduce to simmer, and cook covered for ~15 minutes. Let cool.
2. Hydrate chia seeds: In a small bowl, combine 1 tbsp chia seeds with 3 tbsp water. Let sit for 5–10 minutes until gelled.
3. Make dressing: In a jar, whisk or shake together tahini, lemon juice, olive oil, maple syrup, garlic, and water until smooth. Adjust consistency with more water if needed.
4. Assemble salad: In a large bowl, combine cooked quinoa, chia gel, veggies, herbs, and optional toppings. Drizzle with dressing and toss well.
5. Serve: immediately or chill for 30 minutes for enhanced flavor.
Notes and tips
Chia seeds: Absorb water and expand, adding bulk and Omega-3 s.
Quinoa tip: Fluff with a fork after cooling to avoid clumping.
Meal prep friendly: Keeps in the fridge for up to 3 days.
- Add chickpeas or grilled tofu for extra protein.
- Use red quinoa for extra texture and color.
- Replace tahini with Greek yogurt for a creamy twist (non-vegan).
- Want it spicy Add a pinch of chili flakes or a chopped jalapeno.
Frequently asked questions FAQs
Q: Can I use cooked chia instead of gelled seeds?
A: No need to cook chia—soaking them is sufficient and gives a pudding-like consistency that works great in salads.
Q: Can I skip tahini?
A: Yes, use hummus or mashed avocado as a creamy alternative.
Q: Is this good for weight loss?
A: Yes, it’s high in fiber and protein, keeping you full longer while being nutrient-dense.
Q: How long does it store?
A: Store in an airtight container in the fridge for up to 3 days. Dressing can be stored separately for up to 5 days.
Nutritional Information
Calories: 330 kcal
Protein: 10 g
Fat: 17 g
Carbohydrates: 34 g
Fiber: 8 g
Sugar: 5 g
Omega-3 s: ~2.5 g
Iron: 3 mg