This spring quinoa asparagus salad is a fresh, healthy and light dish is perfect for your spring or summer menus. This is my go-to salad, especially when I’m trying to watch my diet. In fact, when I was getting in shape for my wedding, I lived on this salad. Why? Its vegan, gluten-free, packed with lots of green vegetables and is made with one of the healthiest and most nutrient dense grains – quinoa!
Is Quinoa Healthy?
Quinoa, which is actually a seed, is one of the healthiest carbs you can eat. Even if you at trying to watch your diet, don’t fear the carbs! Studies have shown that the RIGHT carbs can actually help support weight loss and reduce inflammation in your body. My top two grains, even when I’m trying to tighten up my diet, are steel-cut oats and quinoa.
Benefits of quinoa include:
- Lowers blood glucose levels – Quinoa is lower on the glycemic index than many other grains which is better for weight loss .
- Protein – Unlike some plants, quinoa is a complete protein. Meaning it includes all the amino acids that makes up a complete protein (making it a favorite healthy grain for people who are trying to build muscle). One cup provides about 8 grams of protein.
- High in fiber – One cup provides 5 grams of fiber (protein + fiber = satiety).
- Gluten-free – A great grain option if you can’t eat gluten
Ingredients in this Quinoa Asparagus Salad (and Cooking Tips!)
In addition to quinoa, this salad includes:
- Asparagus – Super high in key vitamins and minerals and low in calories (less than 30 calories per cup). It also acts as a diuretic.
- Zucchini – Also rich in many nutrients, zucchini is very hydrating which is great for your skin.
- Baby spinach – Leafy greens are the healthiest foods on the planet. I love baby spinach since its more tender than regular spinach.
- Garlic and shallots – The flavor from this salad comes from garlic and the garlicky-sweet shallots
- Basil
- Pine nuts
- Olive oil
- Optional: goat cheese or a vegan cheese
Cooking Tips:
- First you will cook the quinoa. Be sure to rinse the quinoa before cooking. Rinsing removes quinoaâs natural coating, called saponin, which can make it taste soapy or bitter.
- For even more flavor, try cooking the quinoa in vegetable broth.
- Don’t overcook the vegetables. You want them still be to crisp and green.
- Toast the pine nuts. Pine nuts are even more flavorful if you toast them.
- Store the quinoa salad in an airtight container in the refrigerator for up to 4 days. It is good cold or at room temperature. You can always refresh with a little extra dressing or squeeze of lemon juice.
Quinoa Asparagus Salad with Zucchini and Baby Spinach
Enjoy this light and refreshing quinoa asparagus salad made with hydrating and detoxifying green vegetables and the superfood quinoa! Perfect for lunch or a side dish.Â
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Total Time: 45 minutes
- Yield: 6 cups
Ingredients
- 1 cup dry quinoa, rinsed
- 1 bunch of asparagus
- 1 large zucchini, choppedÂ
- 4 cups baby spinach
- 2 garlic cloves, chopped
- 2 large shallotsÂ
- 2 tablespoons olive oil
- Juice from half lemon
- 1/2 cup pine nutsÂ
- 1/2 teaspoon fine sea salt
- OPTIONAL: 1/2 cup goat cheese or a crumbled plant-based cheeseÂ
Instructions
- Cook quinoa according to directions on package.Â
- In a small pan, add pine nuts and cook over the stove on medium heat, mixing frequently. Taosting the pine nuts take about 2 to 5 minutes. Watch them closely to ensure they don’t burn. When you start to see them browning immediately remove from the pan.Â
- In a large skillet, heat olive oil for 3 minutes over medium heat.
- Add shallots and sautĂŠ on medium heat for 5 minutes. Add garlic to pan and allow to sautĂŠ for one minute.Â
- Add zucchini and asparagus. Add a 1/4 teaspoon salt to pan. SautĂŠ for 7 minutes until vegetables have softened but are still green. Turn off heat and add baby spinach. Mix until wilted.Â
- In a large bowl, combine 2 cups of cooked quinoa and vegetable mixture. Add juice from half a lemon and salt and pepper to taste. Add pine nuts and optional cheese.Â