Crispy Quinoa Asparagus & Beans Salad
This salad is a Mediterranean-inspired power bowl featuring crispy quinoa, roasted asparagus, hearty beans, and a zesty lemon-olive oil dressing. It’s light but filling, with a mix of crunch, creaminess, and freshness — great as a side dish or plant-based main.
Time Required
Prep Time: 15 minutes
Cooking Time: 25 minutes
Total Time: 40 minutes
Ingredients
For the Salad:
1 cup quinoa, uncooked (yields about 3 cups cooked)
1 bunch asparagus, trimmed & cut into 2-inch pieces
1 cup cherry tomatoes, halved
1 cup beans (cannellini, chickpeas, or kidney beans — cooked or canned, rinsed)
½ small red onion, finely diced
¼ cup toasted almonds or sunflower seeds
¼ cup feta cheese, crumbled (optional)
2 tbsp olive oil (for roasting)
Salt & pepper, to taste
For the Dressing:
3 tbsp olive oil
2 tbsp lemon juice (freshly squeezed)
1 tsp Dijon mustard
1 garlic clove, minced
1 tsp honey or maple syrup
Salt & black pepper, to taste
Instructions
Step 1: Cook and Crisp the Quinoa
1. Rinse quinoa well and cook according to package directions (usually 1 cup quinoa + 2 cups water).
2. Once cooked, spread on a baking sheet.
3. Bake at 200°C (400°F) for 15–20 minutes, stirring halfway, until quinoa is lightly crispy.
Step 2: Roast the Asparagus
1. Toss asparagus with olive oil, salt, and pepper.
2. Roast at 200°C (400°F) for 10–12 minutes until tender and slightly charred.
Step 3: Make the Dressing
1. In a small jar or bowl, whisk olive oil, lemon juice, Dijon mustard, garlic, honey, salt & pepper until emulsified.
Step 4: Assemble the Salad
1. In a large bowl, combine crispy quinoa, roasted asparagus, beans, tomatoes, and red onion.
2. Drizzle with dressing and toss gently.
3. Top with toasted nuts/seeds and feta if using.
Notes & Tips
Use different beans (black beans, chickpeas, cannellini) depending on your taste.
Add avocado for extra creaminess.
Make it a meal → add grilled chicken or salmon.
For crunchier quinoa, let it bake a little longer (watch closely to avoid burning).
Frequently asked questions FAQs
Q: Can I make quinoa crispy on the stove instead of oven?
Yes, pan-fry cooked quinoa in a skillet with 1 tsp olive oil until golden and crunchy.
Q: How long does it last?
Up to 3 days in the fridge (best eaten fresh for quinoa crispiness).
Q: Can I make it vegan?
Yes — just skip the feta cheese or replace with a dairy-free version.
Nutritional Information
Calories: 360 kcal
Protein: 14 g
Carbohydrates: 44 g
Fat: 15 g
Fiber: 9 g
Sugar: 5 g