A vibrant, nutrient-dense salad featuring fluffy quinoa, creamy avocado, and caramelized seasonal vegetables. This fiber- and antioxidant-rich dish supports digestive health, satiety, and cellular repair—with only real, whole ingredients.
Preparation Time
- Prep time: 10 minutes
- Cook time: 25 minutes
- Total time: 35 minutes
- Servings: 2 main servings or 3–4 side portions
Ingredients
- 1/2 cup dry quinoa, rinsed
- 1 cup water
- 1 small zucchini, diced
- 1 small red bell pepper, chopped
- 1 small carrot, sliced
- 1 tablespoon extra virgin olive oil
- 1/2 teaspoon ground cumin
- Sea salt and black pepper to taste
- 1/2 ripe avocado, cubed
- 1 tablespoon lemon juice
- 1 tablespoon chopped fresh parsley or cilantro
- Optional: a sprinkle of pumpkin seeds or hemp hearts
Instructions
- Cook the quinoa: In a saucepan, combine rinsed quinoa and water. Bring to a boil, reduce heat, cover, and simmer for 15 minutes. Let stand covered for 5 minutes, then fluff with a fork.
- Roast the vegetables: Preheat oven to 200 °C (400 °F). Toss zucchini, bell pepper, and carrot with olive oil, cumin, salt, and pepper. Spread on a baking sheet and roast for 20–25 minutes, flipping once.
- In a large bowl, combine the quinoa, roasted vegetables, avocado, lemon juice, and fresh herbs. Mix gently.
- Serve warm or chilled, topped with optional seeds if desired.
Estimated Nutritional Value (Per Main Serving)
| Nutrient | Approximate Value |
|---|---|
| Calories | 370 kcal |
| Protein | 9 g |
| Fat | 18 g |
| Carbohydrates | 42 g |
| Fiber | 8 g |
| Sodium | ~160 mg |
Health Benefits
Plant-based complete protein
Quinoa is a complete protein, containing all nine essential amino acids—ideal for muscle repair and metabolic balance.
Reference: Vega-Gálvez A et al. (2010). Nutritional evaluation of quinoa. Food Chemistry.
Gut and skin health
Avocado provides monounsaturated fats, vitamin E, and fiber, promoting skin elasticity and digestive regularity.
Study: Dreher ML & Davenport AJ. (2013). Avocado consumption and metabolic benefits. Critical Reviews in Food Science and Nutrition.
Anti-inflammatory support
Roasted vegetables supply carotenoids, flavonoids, and vitamin C, which help reduce oxidative stress.
Source: Liu RH. (2004). Health benefits of fruit and vegetables. American Journal of Clinical Nutrition.
Blood sugar and satiety control
The fiber and healthy fats in this dish contribute to lower glycemic response and improved fullness after meals.
Reference: Slavin JL. (2005). Dietary fiber and body weight. Nutrition.
Cooking Tips
- Make it seasonal: Swap vegetables based on what’s available—broccoli, eggplant, or sweet potato work well.
- Batch prep: Store quinoa and veggies separately for up to 3 days; add avocado just before serving.
- Protein add-ons: Top with chickpeas, grilled tofu, or boiled egg for extra protein.
- Flavor boost: Add a drizzle of tahini-lemon dressing or a pinch of smoked paprika for depth.
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