Introduction:
Quinoa Salad with Berries and Avocado is a delightful and nutritious dish that combines the earthy flavors of quinoa with the sweetness of fresh berries and the creaminess of ripe avocado. This vibrant salad is not only a feast for the eyes but also a wholesome and satisfying meal. Quinoa, often referred to as the “superfood of the Andes,” has a rich history dating back thousands of years to the Inca civilization. It is packed with protein, fiber, and essential nutrients, making it an ideal choice for a healthy lunch. With a preparation time of 15 minutes, this recipe is quick and easy to make, ensuring you have a delicious meal in no time. It’s a perfect choice for those looking for a refreshing and nutritious lunch option.
Preparation Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes
Servings: 4
Ingredients:
- 1 cup quinoa, rinsed and drained
- 2 cups water or vegetable broth
- 1 cup mixed berries (strawberries, blueberries, raspberries)
- 1 ripe avocado, diced
- 1/4 cup red onion, finely chopped
- 1/4 cup fresh cilantro or parsley, chopped
- 1/4 cup feta cheese (optional, for garnish)
- 1/4 cup chopped walnuts or almonds (optional, for garnish)
Dressing:
- 3 tablespoons extra-virgin olive oil
- 2 tablespoons balsamic vinegar
- 1 tablespoon honey or maple syrup (for a vegan option)
- 1 teaspoon Dijon mustard
- Salt and pepper to taste
Instructions:
1. Cook Quinoa:
- In a medium saucepan, combine the rinsed quinoa and water or vegetable broth.
- Bring to a boil, then reduce the heat to low, cover, and simmer for 15 minutes or until the liquid is absorbed.
- Remove from heat, fluff the quinoa with a fork, and let it cool to room temperature.
2. Prepare the Dressing:
- In a small bowl, whisk together the olive oil, balsamic vinegar, honey (or maple syrup), Dijon mustard, salt, and pepper until well combined. Set aside.
3. Assemble the Salad:
- In a large salad bowl, combine the cooked and cooled quinoa, mixed berries, diced avocado, finely chopped red onion, and fresh cilantro or parsley.
- Gently toss the ingredients to combine.
4. Add the Dressing:
- Drizzle the dressing over the salad and gently toss again to coat everything evenly.
5. Garnish:
- If desired, sprinkle the salad with crumbled feta cheese and chopped nuts for added flavor and texture.
6. Serve:
- Divide the quinoa salad into four serving bowls.
- Enjoy your delicious and nutritious Quinoa Salad with Berries and Avocado!
NUTRITION FACTS:
| Serving Size: 1 portion | Value |
|---|---|
| Calories | 350g |
| Total Fat | 19g |
| Saturated Fat | 3g |
| Cholesterol | 5g |
| Sodium | 150g |
| Total Carbohydrates | 39g |
| Dietary Fiber | 7g |
| Sugars | 10g |
| Protein | 7g |
Note: Nutrition values are approximate and may vary based on specific ingredients used.
Conclusion:
Quinoa Salad with Berries and Avocado is a harmonious blend of flavors and textures that will tantalize your taste buds while nourishing your body with essential nutrients. It’s a perfect lunch option for those looking to maintain a healthy and balanced diet. The combination of quinoa’s nutty taste, the sweetness of berries, the creaminess of avocado, and the zesty dressing creates a truly unique and delicious dish that you’ll want to make again and again. So, whether you’re planning a light lunch for yourself or entertaining guests, this salad is sure to impress with its vibrant colors and delightful flavors. Enjoy the freshness and goodness of this Quinoa Salad with Berries and Avocado!