Servings
Font
Back
4.9 from 246 votes

Healthy Quinoa Salad

Make this healthy quinoa salad for easy meal prepped lunches or as a side dish for dinner. Be sure to buy your avocado and mango a few days before making the salad so they're perfectly ripe.

Prep Time
20 mins
Cook Time
20 mins
Additional Time
20 mins
Total Time
1 hr
Servings: 8
Calories: 316 kcal
Course: Salad
Cuisine: American

Ingredients

For the Dressing
  • ½ cup vegetable or canola oil
  • ⅓ cup fresh lime juice from about 4 limes
  • 2 tablespoons champagne vinegar
  • 1 tablespoon sugar
  • 1 ½ teaspoons chili powder
  • ½ teaspoon kosher salt
  • 1 Jalapeño , seeded and minced
For the Quinoa Salad
  • 1 ½ cups white or red quinoa
  • 3 cups water
  • 1 ounce can black beans
  • 1 ounce can garbanzo beans
  • 1 red bell pepper , stemmed, seeded, and chopped into ¼-inch pieces
  • 1 Mango , peeled, pitted, and cut into ¼-inch pieces
  • ½ small red onion , peeled, and cut into ¼" pieces
  • 1 avocado , peeled, pitted, and cut into ½-inch pieces
  • ¼ cup chopped cilantro
  • ¼ cup chopped mint

Instructions

    Cup of Yum
  1. Rinse the quinoa in a fine mesh strainer under cold water first. Rinse the quinoa in a fine mesh strainer under cold water. Add the water to the pan with the quinoa and kosher salt. Boil the quinoa like pasta, until al dente and the centers become transparent, stirring occasionally, about 8 to 12 minutes. Drain, fluff with a fork, and return the quinoa to the pot, cover with a kitchen towel and a lid and let sit for 5-10 minutes. Spread the quinoa on a rimmed baking sheet and let cool. Transfer to a large bowl.
  2. Pour the can of black beans into a strainer and rinse well with water. Drain and add to the quinoa bowl. Repeat with the garbanzo beans. Add the bell pepper, mango, red onion, avocado, and herbs.
  3. To make the dressing, whisk the oil, lime juice, vinegar, sugar, chili powder and kosher salt in a small bowl. Taste for seasoning and adjust if needed to taste. The dressing should taste pretty bold, but balanced.
  4. Pour the dressing over the salad and toss gently to mix. Allow the flavors to meld for about 20 minutes up to overnight. Best within the first day, but can be refrigerated for up to 4 days.

Notes

  • The quinoa can be cooked and refrigerated up to 3 days before assembling the salad. The dressing can also be made ahead of time. 
  • Substitute the chili powder for cumin or allspice. 
  • Use cannellini beans or Great Northern beans instead of chickpeas/garbanzo beans if desired. 
  • Allow at least 20 minutes up to overnight to serve after tossing the salad for the flavors to meld. 

Nutrition Information

Calories 316kcal (16%) Carbohydrates 31g (10%) Protein 6g (12%) Fat 20g (31%) Saturated Fat 2g (10%) Sodium 162mg (7%) Potassium 413mg (12%) Fiber 5g (20%) Sugar 6g (12%) Vitamin A 1006IU (20%) Vitamin C 37mg (41%) Calcium 30mg (3%) Iron 2mg (11%)

Nutrition Facts

Serving: 8Serving

Amount Per Serving

Calories 316

% Daily Value*

Calories 316kcal 16%
Carbohydrates 31g 10%
Protein 6g 12%
Fat 20g 31%
Saturated Fat 2g 10%
Sodium 162mg 7%
Potassium 413mg 9%
Fiber 5g 20%
Sugar 6g 12%
Vitamin A 1006IU 20%
Vitamin C 37mg 41%
Calcium 30mg 3%
Iron 2mg 11%

* Percent Daily Values are based on a 2,000 calorie diet.