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Close-up overhead view of a freshly prepared avocado and quinoa salad recipe in a dark bowl, featuring diced cucumbers, cherry tomatoes, and mixed greens.

The High-Protein Avocado & Quinoa Salad Recipe

This recipe is designed for maximum nutrient retention, bright flavor, and digestive ease. It requires minimal cooking time and stores well in your refrigerator, making it perfect for your weekly meal prep.
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Servings: 4
Course: Salad
Cuisine: Mediterranean
Calories: 435
Ingredients Method

Ingredients
  

The Salad Base
  • 1 cup organic white or tri-color quinoa rinsed thoroughly to remove bitter saponins
  • 2 cups low-sodium vegetable broth or filtered water
  • 2 large ripe organic avocados cut into cubes
  • 1.5 cups organic cherry tomatoes halved
  • 1 cup organic cucumber diced
  • 1/2 cup cup organic red onion finely chopped
  • 1/4 cup organic bell pepper diced, any color works
  • 1 cup organic mixed greens arugula, spinach, or kale
  • 1 tbsp organic hemp seeds or chia seeds optional: for a bonus crunch and extra omega-3s
The Clean Lemon Dressing
  • 3 tbsp organic extra virgin olive oil
  • 2 tbsp fresh lemon juice
  • 1 clove garlic minced
  • 1/2 tsp sea salt
  • 1/4 tsp black pepper

Method
 

Step-by-Step Preparation Instructions

  1. Cook Your Quinoa

    Rinsing your quinoa is a non-negotiable step. Quinoa seeds naturally develop a bitter coating called saponins to deter pests. Rinsing the seeds under cold running water for thirty seconds removes this coating and ensures a sweet, nutty flavor.
    Place the rinsed quinoa and the vegetable broth into a medium saucepan. Bring the liquid to a rapid boil. Once boiling, reduce the heat to a low simmer. Cover the saucepan with a tight-fitting lid. Allow the grain to cook for 15 minutes, or until the seeds have absorbed all the liquid. Remove the pan from the heat and let it rest for 5 minutes. Finally, lightly fluff the cooked grains with a fork and transfer them to a large mixing bowl to cool.

  2. Prep the Veggies

    While your quinoa cools a little bit, prepare your fresh produce. Dicing the cucumber and halving the cherry tomatoes adds essential hydration and texture to your salad. Finely chopping the red onion provides a sharp, crisp bite that balances the richness of the other ingredients. After that, add the chopped vegetables and your mixed greens to the cooled quinoa.

  3. Mix the Clean Dressing

    In a small glass jar, combine the extra virgin olive oil, fresh lemon juice, minced garlic, sea salt, and black pepper. Seal the jar with a lid and shake vigorously until the oil and lemon juice emulsify into a smooth dressing. The lemon juice provides Vitamin C, while the olive oil adds another layer of heart-healthy unsaturated fats.

  4. Add the Avocado Last

    Wait until the very end of the process to cut your avocados. Exposure to air causes avocados to oxidize and turn brown. Slice the avocados in half, remove the pit, and cube the green flesh. Gently fold the cubed avocado into the quinoa and vegetable mixture. Saving the avocado for last ensures it does not turn into a mushy mess after it gets tossed.

  5. Dress and Serve

    Pour the emulsified dressing over the salad. Use a large spoon to gently toss the ingredients. Ensure the dressing coats the quinoa grains and the avocado pieces evenly. The acidity of the lemon juice will coat the avocado, helping to prevent browning and preserving that bright green color. Sprinkle your hemp or chia seeds over the top for the finishing touches. Enjoy immediately or refrigerate for a cool lunch the next day.