Quinoa Recipes: Healthy Quinoa & Veggie Salad (2024)

January 1, 2020 | 120 Comments

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We love Healthy Quinoa Recipes — quinoa is such a great superfood that is filling, packed with protein, and the perfect canvas for adding to so many different recipes! Today I’m sharing some of our favorite healthy quinoa recipes and bonus — a brand new one: this nutritious Quinoa and Veggie Salad is packed with good-for-you ingredients and a honey-lime dressing.

Healthy Quinoa Recipes: Quinoa Salads

It’s no secret that we adore quinoa on this site. And luckily, so does my whole family; we eat it in our house all the time. Come over to dinner at my home during the week and there’s a good chance there’s a quinoa recipe on the table!

This quinoa salad is one of our go-to recipes, among many others. Here’s a list of our favorite quinoa salads (pick through your favorite flavors for some great meal inspiration!):

Quinoa Salad with avocado, tomatoes, and cucumbers. This salad includes a lemon-basil vinaigrette.
Caprese Quinoa Salad with mozzarella, tomatoes, and creamy avocado. This salad is dressed in a balsamic vinaigrette.
Quinoa Fruit Salad with fresh berries and mango. This salad features a citrus vinaigrette.
Kale and Quinoa Salad with fresh berries and dried blueberries. This salad is dressed in a sweet balsamic vinaigrette.
Thai Quinoa Salad with crisp veggies, sweet mango, fresh herbs, and a medley of greens. This salad is topped with a peanut dressing.
Sweet Potato-Quinoa Salad with roasted sweet potatoes, creamy avocado, and a honey-lemon vinaigrette.
Citrus Quinoa Salad with pistachios and fresh citrus all wrapped up in a citrus-lemon vinaigrette.
Southwest Quinoa Salad with black beans and roasted corn, with a cilantro-lime vinaigrette.
Quinoa Corn Salad with fresh avocado, crisp corn, black beans, cilantro, and green onions. This salad is dressed in a chipotle-lime vinaigrette.
Quinoa and Almond Salad with almonds, sunflower seeds, tart apples, and dried cranberries. This salad is complemented beautifully with a raspberry vinaigrette.
Greek Quinoa Salad with tomatoes, cucumbers, olives, and feta. This salad is finished with a Greek-inspired vinaigrette.
Quinoa Apple Salad with apples, pears, pistachios, dried cranberries, and a lemon-poppy seed vinaigrette.

Quinoa Recipes: Savory Quinoa Entree recipes

And quinoa isn’t just delicious in salads; we love it in so many savory applications. Here are our favorite dinnertime healthy quinoa recipes:

Quinoa Tacos with black beans, corn, tomatoes, and enchilada sauce
Quinoa Pilaf with chicken, chickpeas, and a lemon-herb sauce to finish it off
Crockpot Quinoa with peppers, onions, and a southwestern fajita seasoning blend
Quinoa Enchilada Bake with sweet potatoes, sweet peppers, and onion
Quinoa Enchilada Crockpot with ground turkey and Cheddar cheese
Mexican Quinoa with butternut squash and black beans
Chicken Quinoa Bowl with marinated, grilled chicken and a mango salsa
Bruschetta Chicken grilled chicken served over quinoa with a bruschetta topping
Crockpot Chicken Quinoa Soup with veggies and fire-roasted tomatoes

So what’s the deal with healthy quinoa recipes, anyway?

Not only do I think quinoa tastes amazing, but it’s also considered a superfood – meaning it’s exceptionally nutritious for you. It is high in fiber and protein and one of the most nutrient-dense carbohydrate sources. Plus it contains all 9 amino acids! That makes it a complete protein–on a par with meat for how it supports good nutrition.

Many people use it as a substitute for white rice, and the great thing is that it’s much more nutritious than regular white rice: it has fewer calories and carbohydrates, with much more fiber and protein. All good things! It also pairs exceptionally well with a lot of dishes, and can be right at home in a variety of meals – such as this salad recipe I’m sharing today!

Quinoa Recipes: Healthy Quinoa & Veggie Salad (3)

QUICK TIP

Quinoa isn’t actually a grain at all. It is actually a pseudo-grain — a seed.

Healthy Quinoa and Veggie Salad

Now that we’ve talked about quinoa and quinoa recipes, let’s dive into this particular quinoa recipe — a nutritious veggie salad with quinoa in it!

My number one tip for making quinoa recipes where you want chilled quinoa (salads!) is to prepare the quinoa ahead of time. With cooked and cooled quinoa ready to add to the salad, the prep time goes quickly. Waiting for quinoa to fully cook, steam, and cool is easy enough but time-consuming. So….get that part done in advance!

That said, if you’re making the quinoa at the same time you’re making this particular salad, here’s how to speed up the process for quinoa cooling: Spread the cooked and fluffed quinoa on a sheet pan in one even layer. Slide the sheet pan in the fridge (or freezer) for 10-15 minutes or until cooled to room temperature.

Healthy Quinoa Recipes (Tips)

New to quinoa? Try some of these tips for success:

Make sure torinse the quinoa before cooking it. Quinoa has a natural coating calledsaponinwhich can make it taste bitter. Pour the uncooked quinoa in a fine-mesh strainer and rinse under cold water for 30 seconds to a minute.
- Want to skip this step?Some quinoa comes pre-rinsed; check the package to see if that is mentioned.
Allow time for the quinoa to steam. Once the liquid is absorbed, don’t rush to cool the quinoa. Instead, let it stand (covered) for at least 10 minutes (up to 15 or 20). Letting the quinoa stand allows the quinoa to fully “pop” and ensures it doesn’t end up watery or mushy.
If the quinoa has cooked through, but there is still liquid in the pot,make sure to drain off that liquid. Alternatively, if the quinoa has not cooked through (the grains haven’t visibly popped), but the liquid has absorbed, add a few more tablespoons of liquid.
While it may seem like a lot of healthy quinoa recipes are missing protein, quinoa is actually loaded with it. One cup of cooked quinoa has 24 grams of protein.
Don’t forget to season quinoa. Just like everything else we cook, salt is hugely important to making flavors come alive. A little salt goes a long way for flavor in the quinoa and the salad as a whole. The salad will taste under-seasoned if the quinoa isn’t seasoned.

Quinoa Recipes: Healthy Quinoa & Veggie Salad (6)

QUICK TIP

We mention that quinoa pops when it’s done. It really does open up just like popcorn does. With that in mind, did you know you can pop quinoa just like popcorn? Put a handful of quinoa in a skillet, cover, and shake, just like you’re making popcorn. In just a few minutes you’ll have mini popcorn to enjoy as a snack or as a salad garnish!

Quinoa Salad Variation Tips

Add some meat. This salad is vegetarian by default, but feel free to grill some chicken to serve on the side or to chop up and put on top of the salad. It isn’t necessary to add meat to the salad; it’s actually loaded with protein even without meat, thanks to the quinoa and black beans!
Other topping ideas: Roasted red pepper, fresh sweet pepper, roasted pepita (pumpkin) seeds, matchstick carrots.
Change up the herbs. If you aren’t a fan of cilantro or green onions, you can replace one with the other to only have one herb in the salad. Chopped parsley also makes a good alternate herb.

Quinoa Salad Storage

Unfortunately, this salad doesn’t sit very well with the dressing and avocado mixed in. If you aren’t planning to eat the entire salad at one sitting, toss and add dressing to only what you’ll be eating at this time. If you keep the dressing separate, you can store this salad in the fridge for up to 3 days (with the exception of the avocado). The avocado browns and takes on an odd texture, so I add half the avocado one day and place the other half in a plastic bag (squeeze some lemon or olive oil on the exposed side) in the fridge until I’m ready to prepare another serving.

Quinoa Recipes: Healthy Quinoa & Veggie Salad (9)

QUICK TIP

While a lot of healthy quinoa recipes store nicely, quinoa salads are tricky since the quinoa continues to absorb the dressing and becomes bloated.

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Healthy Quinoa Recipes: Healthy Quinoa and Veggie Salad

4.98 from 37 votes

- Review this recipe

We love Healthy Quinoa Recipes -- quinoa is such a great superfood that is filling, packed with protein, and the perfect canvas for adding to so many different recipes! Today I'm sharing some of our favorite quinoa recipes and bonus -- a brand new one: this nutritious Quinoa and Veggie Salad is packed with good-for-you ingredients and a honey-lime dressing

Print Recipe

Healthy Quinoa Recipes: Healthy Quinoa and Veggie Salad

4.98 from 37 votes

- Review this recipe

Print Recipe

Course Dinner, lunch, Main Course, Salad, Vegetarian

Cuisine Healthy, Vegan, Vegetarian

Keyword healthy quinoa recipes, quinoa recipes

Prep Time 35 minutes minutes

Cook Time 30 minutes minutes

Quinoa Cooling Time 1 hour hour

Total Time 2 hours hours 5 minutes minutes

Servings 6 servings

Chelsea Lords

Calories 420kcal

Author Chelsea Lords

Cost $8.23

Ingredients

▢ 1 cup (186g) white quinoa, thoroughly rinsed
▢ 3 oz. (85g; 4 cups lightly packed) baby spinach, coarsely chopped
▢ 1 can (15.25 oz; 432g) corn, drained OR 1-1/2 cups (208g) frozen corn (thawed)
▢ 1 can (15.25 oz; 432g) black beans, drained and rinsed
▢ 1 cup (155g) cherry tomatoes, halved
▢ 5-6 green onions, chopped (3/4 cup; 60g)
▢ 1/4 cup (13g) cilantro, finely chopped
▢ Fine sea salt and pepper, to taste
▢ Optional: 1 large ripe avocado

Dressing

▢ 2 large limes, juiced (4 tbsp (56g) juice; 1/2 tsp zest)
▢ 4 tablespoons (46g) olive oil
▢ 2 teaspoons EACH: ground cumin, Dijon mustard, honey use another sweetener for vegan
▢ 1/2 teaspoon red pepper flakes

Instructions

QUINOA: Prepare the quinoa by rinsing it under cold water in a fine-mesh sieve to remove the bitter saponin coating. Combine the quinoa and 2 cups water in a small pot over high heat. Bring to a boil, add in 1 teaspoon fine sea salt (or to taste), reduce the heat to low, and cover the pot. Simmer for 10-15 minutes or until the liquid is absorbed. Remove from heat, keep the quinoa covered, and let stand for 10-15 minutes. Fluff with a fork and place in the fridge or freezer to cool to room temperature.Quinoa can be prepared 3-4 days in advance.
DRESSING: Add all of the dressing ingredients to a jar. Season to taste with salt and pepper, I add 3/4 teaspoon fine sea salt (use less if using table salt) and 1/4 teaspoon pepper; add to preference. Place lid on the jar and shake vigorously to combine. Store in the fridge until ready to use. If making the dressing far in advance, don’t be concerned if it separates or forms clumps — this is just the olive oil solidifying, which it does at cold temps. Take the vinaigrette out of the fridge about 20-30 minutes or so before you need it to bring it back up to temperature; then shake it up to remix.
VEGGIE PREP: Lay the spinach out on a cutting board and run a knife through a few times to get a coarse chop. Drain the corn or thaw frozen corn. Drain and rinse black beans. Halve cherry tomatoes. Chop the green onions and cilantro. Dice avocado if using.
ASSEMBLY: In a large bowl, toss together the quinoa and spinach. Top with corn, black beans, cherry tomatoes, green onions, cilantro, and avocado. If planning to eat all this salad in one sitting, drizzle on the dressing. Taste and adjust seasonings. Toss and enjoy! If you want this salad as leftovers, don't add all the dressing -- read the next step.
LEFTOVERS: This salad doesn’t sit very well with the dressing and avocado mixed into it. If you aren't planning to eat the entire salad at one sitting, toss and add dressing to only what you’ll be eating at this time. If you keep the dressing separate, this salad can store in the fridge for up to 3 days. See Note 1 for how to store the salad.

Video

Recipe Notes

Note 1: Storage: Here's how I store this salad to eat throughout the week: Prepare the salad as the recipe indicates, but leave out the avocado and don't add the dressing. Divide the salad evenly into four containers, leaving space for the dressing. Add the dressing to small containers or snack-sized bags and then add the sealed dressing packets to the meal prep containers. Seal the containers and store them in the fridge until ready to eat. For the avocado: On the first day you'll be enjoying the salad, halve the avocado. Chop 1/4th of the avocado and add it to the salad. Take the remaining avocado and squeeze lime juice over it all and refrigerate it in an airtight plastic bag. Add 1/4 of the avocado each day, slicing off the top layer if it's browned. To enjoy a portion of this salad each day: Add the avocado, pour the dressing over everything, toss to combine, and enjoy!

Nutritional information does not include the optional avocado.

Nutrition Facts

We do our best to provide accurate nutritional analysis for our recipes. Our nutritional data is calculated using a third-party algorithm and may vary, based on individual cooking styles, measurements, and ingredient sizes. Please use this information for comparison purposes and consult a health professional for nutrition guidance as needed.

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Quinoa Recipes: Healthy Quinoa & Veggie Salad (2024)

FAQs

What is the healthiest way to eat quinoa? ›

Toss it in salads.

Quinoa is a complete source of protein and makes a great addition to a healthy salad. The combination of fiber, protein and healthy fats can turn a light side salad into a robust entrée.

Find Out More ›

What can I add to quinoa to make it taste good? ›

I find that some of the best seasonings for quinoa are cumin, dried bay leaf, turmeric, and salt, and black pepper. I also love to flavor it with fresh garlic and herbs such as parsley, dill, and cilantro. You can add the seasonings of your choice into the pot at the same time with the liquid and cook it as directed.

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What pairs well with quinoa? ›

Quinoa's got the carbs covered, so you'll likely want to add some additional protein (eggs, lentils, beans, tofu, chicken), a fat (olive oil, nuts, butter, cheese), and, ideally, some kind of fruit or vegetable (broccoli, berries, squash, spinach).

Know More ›

How long does quinoa salad last in the fridge? ›

Make ahead: The salad can be made up to 1 day ahead and stored in the refrigerator. Storage: Leftovers can be refrigerated in an airtight container for up to 5 days.

Does quinoa burn belly fat? ›

Quinoa: High in protein, quinoa keeps you full with its high levels of plant-based proteins. It decreases your appetite and promotes belly fat decrease.

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Is quinoa a protein or carb? ›

Quinoa is considered a carbohydrate because it contains many carbs per serving. Although it contains some protein, the macronutrient distribution is closer to what you find in other grains and starches.

Read On ›

What happens if you don't soak quinoa? ›

Do you need to soak quinoa before cooking it? In short, no, you don't need to soak quinoa. However, doing so is said to remove phytic acid, which may make it easier for people to digest quinoa. If you just want to remove the bitter flavor from quinoa, rinse it under cold water for about a minute.

Is quinoa healthier than rice? ›

Quinoa is rich in both fiber and protein, contains a much higher amount of other nutrients, and has a similar fluffy texture to the rice. A cup of quinoa contains twice more protein and about 5 g more fiber than white rice. Quinoa contains fewer calories and carbohydrates than white rice.

Get More Info ›

Why should you soak quinoa before cooking? ›

*Soaking grains helps to remove some of the naturally occurring phytic acid in the grain, which helps improve digestibility and speed cook time. To soak: Rinse quinoa thoroughly then add to a large mixing bowl or pot and cover with twice the amount of lukewarm water (2 cups water, 1 cup quinoa).

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What is the best time to eat quinoa? ›

Quinoa can be consumed anytime – at breakfast, lunch or dinner. But it is best to eat healthy food like quinoa before going to bed. It induces sleep, because it relaxes the muscles, due to its high magnesium and protein content. “One can eat one-two cups of cooked quinoa in a day.

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Can you eat quinoa everyday? ›

You can eat one-two cups of cooked quinoa in a day. You should avoid eating it if you experience stomachache, itchiness or vomiting after consuming it. A study by Harvard Public School of Health has reported that eating a bowl of quinoa daily is healthy and without any side effects.

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Why is my quinoa salad mushy? ›

Some recipes call for as high as a 2:1 water to grain ratio, while others go as low as 1 1/2:1. In my experience, the sweet spot for light, fluffy quinoa is right in the middle. I use 1 3/4 cups water for every cup of quinoa. Any more water, and the quinoa gets mushy.

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Can you eat cooked quinoa cold? ›

It can be eaten hot or cold and combined with ingredients such as chopped pepper, salad onions and nuts to make a quick and easy salad dish. To store: Keep quinoa in a cool, dry place and consume by the best before date. To prepare: Quinoa requires no preparation and can be cooked straight from the pack.

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Can I eat 4 day old quinoa? ›

A rival to rice or barley, quinoa can be cooked in batches as your carb of choice for the week. This way, you can store the cooked quinoa in the fridge for up to five days.

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Is quinoa healthy to eat everyday? ›

Regularly eating quinoa can help you meet your needs for magnesium, potassium, iron, fiber, and folate, a vitamin that's especially important during pregnancy due to its role in fetal growth and development ( 14 ). It's important to note that quinoa contains antinutrients, including: saponins.

Is quinoa better for you cooked or raw? ›

Even though the cooking process may cause some loss of water-soluble vitamins, it doesn't undermine the nutritional value of quinoa significantly. Cooked quinoa still retains most of its protein, fiber, and minerals. Moreover, cooking makes quinoa softer and easier to chew and digest.

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Is quinoa actually better for you than rice? ›

Tell Me More ›

Is quinoa better for you than rice or pasta? ›

Quinoa not only has more protein and minerals than pasta, couscous, or rice, but it also has a more favorable glycemic index. Glycemic index is a measure of how quickly a food can make your blood sugar rise and it's an important metric for diabetics. The lower the number, the less a food will raise blood sugar.

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