The Summer Berry Quinoa Salad is a vibrant and flavorful explosion that captures the essence of summer on a plate. With its fresh and crisp ingredients, this salad is delicious and packed with various beneficial nutrients, making it a perfect choice for a light, healthy lunch or refreshing side dish.
The foundation of this salad is the protein-rich quinoa. This tiny grain, cooked to fluffy perfection, adds a subtle nutty flavor and a satisfying chewiness. Quinoa is a complete protein, providing all nine essential amino acids, making it an excellent option for vegetarians and vegans. A bed of mixed greens adds freshness and vitamins. Depending on your preference, you can use the peppery bite of arugula or the slightly bitter taste of radicchio. These lettuces provide a canvas for the other ingredients to shine. Then comes the burst of summer berries. Juicy blueberries add sweetness and a pop of color while antioxidants fight free radicals in the body. Other berries, like raspberries or blackberries, can be substituted based on what's in season or your taste preference. Creamy avocado slices bring a luxurious richness to the salad. Avocados are a delicious source of healthy fats, essential for nutrient absorption and satiety.
Cucumber adds a refreshing coolness and a touch of hydration, perfect for a warm summer day. This low-calorie vegetable is also a source of vitamin K, which is essential for bone health. Halved cherry tomatoes burst with juicy sweetness, adding another layer of flavor and texture. They are also a good source of vitamin C, which supports the immune system.
The crowning touch is the creamy cashew dressing. Cashews, soaked to soften, are blended with zesty lime juice, fragrant cilantro, and a touch of honey for sweetness. A hint of mustard seed adds a subtle piquant note, while olive oil provides a healthy fat base. This flavorful dressing ties all the salad elements together in a harmonious symphony. Each bite of the Summer Berry Quinoa Salad is a delightful exploration of textures and flavors. The fluffy quinoa mingles with the crisp greens, the juicy berries burst with sweetness, and the creamy avocado adds a touch of richness. The tangy cashew dressing brings everything together in a cohesive and flavorful package.
Beyond its taste appeal, this salad is a nutritional powerhouse. Quinoa provides complete protein, while the berries offer a burst of antioxidants. Avocados are a source of healthy fats; vegetables add essential vitamins and minerals. The pumpkin seeds add a dose of healthy fats and protein, and the dried cranberries provide additional antioxidants. This well-balanced salad is a satisfying, delicious, nutritious meal that nourishes your body and delights your taste buds.
Serves- 3-4
Preparation time - 15 mins
Cooking time - 10-12 mins
Total Time - 25-27 mins
Ingredients
Quinoa- ½ cup
Lettuce, Radicchio, frisee mix, or greens of your choice- 2 ½ cups
Blueberry- 1 cup
Avacado – 1
Cucumber- 1 (medium)
Cherry tomatoes – ½ cup
Pumpkin seeds- a handful
Dried cranberry – a handful (optional)
For dressing
Cashew- 1/3 cup (soaked)
Garlic – 2 pods
Yellow mustard seeds – 1 tbsp
Extra virgin olive oil -1 tbsp
Honey – 1 tbsp
Cilantro – 1 bunch
Lime juice – 1 whole lime
Salt – as per taste
Pepper – 1 tsp
Directions
To prepare the quinoa, you will need a heavy-based stainless-steel pot. Start by boiling 1 cup of water in the pot, then add the quinoa and a pinch of salt. Cover the pot and let it simmer for 10-12 minutes until the quinoa is cooked and the water is absorbed. Once done, please switch off the flame and let it cool for 5 minutes.
2. Add mustard, soaked cashews (soaking helps blend them easily), lime juice, garlic, salt, pepper, honey, and ¼ cup of water in a mixer. Blend it smooth.
3. Add a big bowl of quinoa, salad greens, cucumber, avocado, tomatoes, blueberries, and chopped cilantro. Mix everything well. Then, add the dressing and mix it thoroughly. Finish it by adding pepitas and dried cranberries.
References
Recent Research on the Health Benefits of Blueberries and Their Anthocyanins - PMC (nih.gov)
Health-promoting properties of blueberries: a review - PubMed (nih.gov)
Effects of Blueberry Consumption on Cardiovascular Health in Healthy Adults: A Cross-Over Randomised Controlled Trial - PMC (nih.gov)
Quinoa protein: Composition, structure and functional properties - PubMed (nih.gov)
Effect of quinoa seeds (Chenopodium quinoa) in diet on some biochemical parameters and essential elements in blood of high fructose-fed rats - PubMed (nih.gov)
In vitro starch digestibility and in vivo glucose response of gluten-free foods and their gluten counterparts - PubMed (nih.gov)