Vibrant Healthy Vegan Quinoa Salad
Description
This vibrant quinoa salad is a wholesome, protein-rich, and refreshing vegan meal packed with colorful vegetables, fresh herbs, and a zesty lemon-tahini dressing. It’s perfect as a light lunch, side dish, or meal prep option. Naturally gluten-free, it’s loaded with plant-based nutrients and textures that make healthy eating enjoyable.
Ingredients
For the Salad:
1 cup quinoa (uncooked)
2 cups water or vegetable broth
1 cup cherry tomatoes, halved
1 cup cucumber, diced
1/2 red onion, finely chopped
1 cup red bell pepper, chopped
1/4 cup fresh parsley, chopped
1/4 cup fresh mint, chopped
1/2 cup cooked chickpeas (or canned, drained & rinsed)
1/2 avocado, diced (optional)
Salt & pepper to taste
For the Lemon-Tahini Dressing:
3 tbsp tahini
1 lemon, juiced (about 3 tbsp)
1 tbsp maple syrup or agave
1 tbsp olive oil (optional)
1 garlic clove, minced
2–4 tbsp water (to thin)
Salt to taste
Instructions
1. Cook the Quinoa:
Rinse quinoa under cold water to remove bitterness.
In a pot, combine quinoa and water or broth. Bring to a boil.
Cover, reduce heat, and simmer for 15 minutes or until water is absorbed.
Fluff with a fork and let it cool.
2. Make the Dressing:
In a bowl, whisk together tahini, lemon juice, maple syrup, minced garlic, olive oil, and salt.
Add water gradually until desired consistency is reached (smooth and pourable).
3. Assemble the Salad:
In a large mixing bowl, combine cooked quinoa, vegetables, herbs, and chickpeas.
Pour dressing over the salad and toss gently.
Add avocado just before serving if using.
Taste and adjust salt and pepper.
Nutrition Information (Per Serving – Serves 4)
Nutrient Amount
Calories ~320 kcal
Protein 10g
Carbohydrates 35g
Fiber 8g
Sugars 6g
Fat 16g
Saturated Fat 2g
Sodium 240mg
Vitamin C 60% DV
Iron 15% DV
(Values vary depending on ingredients used.)
Time Required
Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes
Frequently Asked Questions
Q: Can I make this salad ahead of time?
A: Yes! It stores well in the fridge for up to 3–4 days. Add avocado just before serving to avoid browning.
Q: Is this salad gluten-free?
A: Absolutely. Quinoa is naturally gluten-free, making this dish safe for gluten-sensitive individuals.
Q: Can I use other veggies?
A: Yes. Try adding shredded carrots, corn, spinach, or roasted sweet potatoes for variation.
Q: What protein options can I add?
A: Chickpeas provide protein, but you can also add grilled tofu, tempeh, or edamame.
Q: How can I make it oil-free?
A: Omit the olive oil from the dressing and increase lemon juice and water
for a lighter version.