Want something bright, fresh, and bursting with nutrients? Look no further than this Organic Avocado & Quinoa Salad. For that matter, it’s just a bowl of yummy, creamy avocado, fluffy quinoa, and crispy, colorful veggies meant to taste fantastic and feel even better. Serve this as a light lunch, a hearty side, or whenever you need a plant-powered pick-me-up.
Why Make This Avocado & Quinoa Salad?
This salad brings together everything we love about having a good time at the table: creamy avocado, the superfood power of quinoa, and a rainbow of vegetables. Quinoa’s claim to fame? It’s a complete protein, packing all nine essential amino acids, which is a significant win for vegetarians and vegans. Avocados are like little green heart helpers, full of those healthy monounsaturated fats that keep cholesterol levels in check. Seriously, it’s a dream team in a bowl.
Do you know that a study published way back in 2018 conducted by researchers from Penn State’s Department of Nutritional Sciences stated that people who eat avocados mostly have better diets? True! So let’s give our bodies some love.
Here’s What You’ll Need:
- 1 cup cooked organic quinoa
- 1 ripe organic avocado, cut into cubes
- 1/2 cup organic cherry tomatoes, halved
- 1/2 cucumber, diced
- 1/4 cup organic red onion, finely chopped
- 1/4 cup organic bell pepper, diced (any color works!)
- 1 cup organic mixed greens (such as arugula, spinach, or kale)
- 1 tbsp fresh lemon juice
- 1 tbsp organic olive oil
- Salt and pepper, to taste
- Optional: 1 tbsp organic hemp seeds or chia seeds for a bonus of protein and omega-3s
Now, let’s make it!
Step 1: Cook Your Quinoa
Rinse the quinoa at least three times under cold running water to remove any bitterness. Place the quinoa and water in a saucepan. Bring it to a boil and then reduce heat, cover, and let it cook for 10-15 minutes or until the water is fully absorbed. Lightly fluff with a fork and let cool.
Step 2: Prep the Veggies
While your quinoa cools a little bit, chop up those veggies and prepare. Cube that avocado, then split those cherry tomatoes in half, chop up the cucumber, red onion, and bell pepper into tiny little bite-sized pieces.
Step 3: Toss Everything Together
Take the quinoa, chopped veggies, and mixed greens; toss them all into a big bowl and mix them all together. Save the avocado for last so it doesn’t turn into a mushy mess after it’s been tossed.
Step 4: Dress It Up
Drizzle on some of that lovely, bracing lemon juice and silky olive oil. Evenly sprinkle salt and pepper over the dish, then gently toss everything to ensure it is well coated with that simple, flavorful dressing.
Step 5: Add the Finishing Touches
Throw in some hemp or chia seeds for an added dollop of protein and a nice crunch. Enjoy immediately or refrigerate for a cool lunch the next day.
Why This Salad is a Nutritional Win:
Healthy Fats Galore:
Avocados provide a burst of heart-healthy monounsaturated fats, great for keeping cholesterol in line. Replacing saturated fats with monounsaturated fats lowers the bad cholesterol levels in the body says the American Heart Association.
High in Fiber:
Quinoa and avocado abound in fiber, so this salad is filling but fantastic for digestion and balanced blood sugar levels too. According to a study in the American Journal of Clinical Nutrition, a high-fiber diet is linked to a lower risk of cardiovascular disease and better weight management.
Complete Protein:
Quinoa isn’t just any grain; it’s a plant-powered protein, which is a big deal, especially if you are interested in increasing your plant-based meals.
Vitamins & Antioxidants:
Boost your vitamin and antioxidant intake with tomatoes and bell peppers as they help combat nasty free radicals and promote general well-being.
Keeps You Full:
The combination of fats, fiber, and protein in this salad creates a very filling meal that helps prevent hunger. Ensure that you don’t hit the afternoons with the snack attack.
Quick Tips & Common Questions
Want to prep ahead?
You totally can! Just store the avocado separately until you are ready to serve, then it will remain green and fresh.
Need More Protein?
A serving of nuts or chickpeas can add much-needed protein to this salad and introduce a new texture. Yum!
Team Player:
This salad stands alone pretty well, but crusty whole-grain bread is an amazing accompaniment, too, or you could serve it alongside your favorite grilled food.
Looking for more organic recipes and health tips? Explore our recipe section for wholesome ideas or visit our blog section for the latest updates on organic living!
