Description
This Healthy Quinoa Avocado Salad Recipe is a fresh, colorful, and nutrient-packed dish that combines fluffy quinoa, creamy avocado, juicy peaches, crisp greens, and tender lentils. It’s light yet filling, perfect for a wholesome lunch, meal prep, or as a vibrant side dish. Ready in under 30 minutes, it’s a refreshing balance of sweet, savory, and tangy flavors.
Ingredients
Scale
- 1 cup cooked quinoa (substitute with couscous, bulgur, or brown rice)
- 1 cup cooked lentils (brown or green; substitute with chickpeas or black beans)
- 1 ripe avocado, cubed
- 2 fresh peaches or nectarines, sliced with skin
- 1 cup cherry tomatoes (red and yellow, halved)
- 3 cups mixed greens or lettuce
- 1/2 small white onion, thinly sliced (or use red onion/scallions)
- Black pepper, to taste
- 2 tablespoons olive oil
- Juice of 1 lemon (for dressing and to prevent browning)
Instructions
- Cook the Grains: Rinse quinoa, then simmer in water until fluffy (about 15 minutes). Fluff with a fork and let cool.
- Cook the Lentils: Simmer lentils in water until tender but not mushy (about 20 minutes). Drain and cool.
- Prep the Produce: Slice peaches, halve cherry tomatoes, thinly slice onion, and cube the avocado. Drizzle lemon juice on avocado and onion to keep fresh.
- Build the Salad: In a large bowl, start with mixed greens. Add quinoa, lentils, peaches, tomatoes, onion, and avocado.
- Season and Toss: Sprinkle with black pepper, drizzle olive oil and lemon juice, then gently toss to combine. Serve immediately.
Notes
Use ripe but firm avocado for best texture. Cool quinoa and lentils before mixing to prevent wilting the greens. For extra crunch, add toasted almonds, walnuts, or pumpkin seeds. This salad can be adapted with mango, pears, or apples if peaches aren’t in season.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Category: Salad
- Method: No-Cook (with cooked grains/lentils)
- Cuisine: Healthy/Fusion
Nutrition
- Serving Size: 1 serving (1/4th of salad)
- Calories: 310
- Sugar: 8g
- Sodium: 90mg
- Fat: 14g
- Saturated Fat: 2g
- Unsaturated Fat: 11g
- Trans Fat: 0g
- Carbohydrates: 38g
- Fiber: 9g
- Protein: 10g
- Cholesterol: 0mg