5 from 78 votes
Healthy Quinoa Salad
Healthy Quinoa Salad combines fluffy quinoa with tender, massaged kale, sweet corn, edamame, carrot, bell pepper, and green onion, all tossed in a zesty dressing of avocado oil, red wine vinegar, fresh herbs, garlic, and seasoning. The salad offers a balance of textures and fresh flavors, suitable for meal prep or party salads and can be customized with fresh herbs.
Prep Time
15 mins
Cook Time
15 mins
Total Time
30 mins
Servings:
4
servings
Calories:
321 kcal
Course:
Salad
Cuisine:
Mediterranean
Ingredients
- 1 cup quinoa dry
- 1.5 cups water
- 5 cups curly kale chopped
- ½ tsp cooking oil avocado, olive, etc, healthy
- ⅛ tsp salt
- 1.5 cups corn Steam if frozen or sauté if using fresh from the cob, frozen, sweet
- 1 cup edamame frozen
- ½ cup carrot shredded
- 1 bell pepper chopped (any color)
- 2-4 TBSP green onion
- salt to taste if desired, additional
- black pepper to taste if desired, additional
EASY PEASY SALAD DRESSING
- ½ cup avocado oil (olive oil works great too)
- ¼ cup red wine vinegar
- 2 TBSP parsley fresh chopped
- 2 cloves garlic minced
- ½ tsp dried oregano leaves
- ½ tsp basil dried leaves
- ½ tsp salt sea salt
- ¼ tsp black pepper
Instructions
- First rinse and drain your quinoa using a mesh strainer or sieve. Bring a small pot to medium heat and lightly toast the quinoa to remove any excess water. Stir as it toasts for just a few minutes. This step is optional but really adds to the nuttiness and fluff factor of the quinoa! Next add your water, set burner to high, and bring to a boil. Once boiling, reduce heat to low and simmer, covered with the lid slightly ajar, for 12-13 minutes or until quinoa is fluffy and the liquid has been absorbed.
- While the quinoa cooks, wash and dry your chopped kale (I use my trusty salad spinner) and massage with a drizzle of oil and a pinch of salt for extra-tender kale that tastes GREAT! Toss kale with shredded carrot, bell pepper, and green onion in a large bowl.
- Next steam edamame and corn per package instructions and set aside to cool.
- For the dressing, combine all the ingredients listed in a small bowl and whisk together. Additionally you can add all the ingredients to a lidded mason jar and shake well.
- Once your quinoa is ready, fluff with a fork and season with salt and pepper, to taste. For a chilled salad, allow the quinoa, edamame and corn to chill in the fridge for 15-20 minutes. For a room temperature salad, simply set aside to cool off slightly and then add to the rest of your veggies.
- Ready to eat? Pour half dressing over salad and mix well. Allow friends/family to add additional dressing to taste.
Cup of Yum
Notes
- Use fresh oregano and basil for milder herb flavor and adjust amounts to taste.
- Pre-steam corn and edamame in advance to speed up salad assembly for the week.
- This salad stores well in the refrigerator and can be prepped ahead for easy meals or gatherings.
- Add additional dressing before serving to refresh flavors and moisten the salad components.
Nutrition Information
Calories
321kcal
(16%)
Carbohydrates
54g
(18%)
Protein
16g
(32%)
Fat
6g
(9%)
Sodium
126mg
(5%)
Potassium
1059mg
(23%)
Fiber
7g
(28%)
Sugar
5g
(10%)
Vitamin A
12155IU
(243%)
Vitamin C
145.5mg
(162%)
Calcium
178mg
(18%)
Iron
4.5mg
(25%)
Nutrition Facts
Serving: 4 servings
Amount Per Serving
Calories 321
% Daily Value*
| Calories | 321kcal | 16% |
| Carbohydrates | 54g | 18% |
| Protein | 16g | 32% |
| Fat | 6g | 9% |
| Sodium | 126mg | 5% |
| Potassium | 1059mg | 23% |
| Fiber | 7g | 28% |
| Sugar | 5g | 10% |
| Vitamin A | 12155IU | 243% |
| Vitamin C | 145.5mg | 162% |
| Calcium | 178mg | 18% |
| Iron | 4.5mg | 25% |
* Percent Daily Values are based on a 2,000 calorie diet.