top of page
Search

Optimal Health Kitchen: Vibrant Quinoa & Spring Vegetable Salad

As the chill of winter fades and spring brings its vibrant colors and fresh flavors, it's the perfect time to embrace lighter, nutrient-packed meals. This Vibrant Quinoa & Spring Vegetable Salad is a refreshing way to enjoy seasonal produce while nourishing your body with wholesome ingredients.


Why This Recipe?

Spring is all about renewal, and that applies to our diets as well! This salad is:

  • Loaded with seasonal veggies – fresh asparagus, peas, radishes, and herbs

  • Protein-packed – thanks to quinoa and a sprinkle of nuts or seeds

  • Bright & zesty – with a light lemon-herb dressing

  • Quick & easy – ready in 30 minutes or less!



SERVES 4


For the Salad:

  • 1 cup quinoa, rinsed

  • 2 cups water or vegetable broth

  • 1 cup fresh asparagus, trimmed and cut into 1-inch pieces

  • ½ cup fresh or frozen peas

  • ½ cup thinly sliced radishes

  • ¼ cup chopped fresh parsley

  • ¼ cup chopped fresh mint

  • ¼ cup toasted almonds or sunflower seeds


For the Dressing:

  • 3 tablespoons olive oil

  • Juice of 1 lemon

  • 1 teaspoon Dijon mustard

  • 1 teaspoon honey or maple syrup

  • ½ teaspoon sea salt

  • ¼ teaspoon black pepper


Instructions:

1.   Cook the Quinoa: In a medium pot, bring 2 cups of water (or vegetable broth) to a boil. Add the quinoa, reduce heat, cover, and simmer for 15 minutes or until the quinoa is fluffy. Remove from heat and let it cool.

2.   Blanch the Asparagus & Peas: Bring a small pot of water to a boil. Add the asparagus and peas, blanch for 2 minutes, then drain and rinse under cold water to stop the cooking process.

3.   Prepare the Dressing: In a small bowl, whisk together olive oil, lemon juice, Dijon mustard, honey (or maple syrup), salt, and pepper.

4.   Assemble the Salad: In a large bowl, combine the quinoa, asparagus, peas, radishes, parsley, mint, and toasted almonds. Drizzle with dressing and toss gently to combine.

5.   Serve & Enjoy! This salad can be enjoyed immediately or chilled for an even more refreshing taste.


Tips & Variations

  • Make it a meal: Add chickpeas or grilled tofu for extra protein.

  • Mix up the greens: Try arugula, baby spinach, or microgreens for added freshness.

  • Add a fruity touch: Sliced strawberries or orange segments bring a sweet contrast.


This Vibrant Quinoa & Spring Vegetable Salad is perfect for a light lunch, side dish, or meal prep for the week. Enjoy the fresh flavors of spring and nourish your body with every bite!


Comments

bottom of page