Quinoa and Avocado Salad – As summer arrives, staying healthy and fit becomes a focus, for lots of folks. Having a light, invigorating, and nutrient-rich meal can really help you stay energized and aligned with your fitness aspirations. Enter the Quinoa. Avocado Salad. An ideal choice, for those aiming to maintain their shape while relishing a tasty dish. Let’s explore the benefits of this salad and walk through the process of preparing it.
Nutritional Breakdown of Quinoa and Avocado Salad
This salad is packed with a variety of nutrients giving you a balance of proteins healthy fats, vitamins, and minerals:
Quinoa: As a protein, quinoa contains all nine amino acids. It’s also loaded with fiber, magnesium, B vitamins, iron, potassium, calcium, phosphorus, vitamin E, and various beneficial antioxidants.
Avocado: Filled with monounsaturated fats (the kind!) avocados are a source of vitamins C, E, K, and B 6. They also provide folate, magnesium, and potassium, along with lutein, beta-carotene, and omega-3 fatty acids.
Cherry Tomatoes: These small wonders are rich in vitamins A and C, potassium, and lycopene. An antioxidant known for its health benefits.
Cucumber: While low in calorie, cucumbers pack a punch when it comes to vitamins and minerals. They’re also high in water content, which helps keep you hydrated.
Red Onion: Red onions provide a dose of vitamins C and B6, along with manganese and antioxidants like quercetin.
Cilantro and Mint: These herbs not only enhance the flavor, but also have detoxifying properties. They’re rich, in vitamins A, C, and K.
Ingredients To Prepare
To make this vibrant and healthy salad, you’ll need the following ingredients:
- 1 cup quinoa
- 2 cups water
- 1 ripe avocado, diced
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1/4 cup red onion, finely chopped
- 1/4 cup fresh cilantro, chopped
- 1/4 cup fresh mint, chopped
- Juice of 2 limes
- 2 tablespoons olive oil
- Salt and pepper to taste
Step-by-Step Preparation
Step 1: Cook the Quinoa
Make sure to wash the quinoa with water to get rid of its taste caused by the natural coating.
Bring 2 cups of water to a boil in a pot.
After rinsing the quinoa, add it to the pot, lower the heat, and cover it.
Let it simmer for 15 minutes until the water is absorbed, and the quinoa becomes tender.
Use a fork to fluff up the quinoa and allow it to cool down to room temperature.
Step 2: Prepare the Vegetables
As the quinoa simmers, chop the avocado, halve the cherry tomatoes dice the cucumber and finely chop the onion.
Transfer all the chopped veggies into a mixing bowl.
Step 3: Combine Ingredients
After the quinoa has cooled down, mix it with the vegetables, in the bowl.
Then add the chopped cilantro and mint into the mixture.
Step 4: Make the Dressing
Mix the juice of 2 limes, 2 tablespoons of olive oil, a pinch of salt, and some pepper, in a bowl. Drizzle this dressing over the quinoa and vegetable blend.
Step 5: Toss and Chill
Stir the salad gently to mix all the ingredients thoroughly and make sure they are coated with the dressing.
For taste, refrigerate the salad for a minimum of 30 minutes before serving.
Enjoy Your Quinoa and Avocado Salad
This flavorful Quinoa and Avocado Salad isn’t also a revitalizing dish but an excellent choice, for sticking to your fitness goals. It’s ideal for lunch, a light supper, or even as an option for a summer picnic. The mix of protein-packed quinoa nourishing fats from avocado and an array of vegetables creates a nutrient salad that will leave you feeling full and energized all day long. Delight in your flavorful summer meal!
