Name: Vegan Quinoa Salad
Prep time: 15 min
Total time: 15 min
Yield: 4
Cuisine: Asian
Ingredients: 4 cups cooked quinoa (I used red), cooled; 1/2 red cabbage, shredded; 2 carrots, shredded; 1 red onion, cut into slivers; 1 large bunch asparagus, ends removed; 2 cups diced fresh pineapple; 2 Tablespoons soy sauce or Tamari; 1/4 cup natural peanut butter ( I used unsalted, no sugar); 2 Tablespoons maple syrup; 1 lime, juiced and zested; 1 cup water; Peanuts; Cilantro, chopped

When I contemplate making a new salad, I always think of quinoa first. As I have said in previous posts, quinoa is my favorite whole-grain. However, my other goal is to make a vegan quinoa salad with a variety of vegetables, the color of the rainbow.

But, I also need to make sure the vegetables go together with a tasty dressing to bring it together. And I love the addition of fruit as well.

Not only do I try to match vegetables and dressing, but as usual, I want to make a quick and easy salad I can eat at home for dinner and pack to take on the go when needed.

In fact, salad doesn't have to be boring. With a switch up of ingredients, anyone can make a quick fabulous salad with very few ingredients.

WHY ADD QUINOA TO A VEGAN SALAD?

Actually, a seed, quinoa is full of protein, gluten-free, and simply delicious. By all means, my favorite quinoas are red, black, and tri-colored because of their bold and nutty flavors.

Although you can use white quinoa, I prefer the colored ones for the flavor and the incredible colors it brings to the bowl.

For that reason, I chose a red quinoa. In a recent post, I suggested a perfect way to cook quinoa every time, so if you need helpful hints, click the link How to Cook Quinoa.

For this recipe, I chose a red quinoa, which I often eat because I love it!

Nutritiously, quinoa is a superfood, which is why I cook with it a lot. 1 cup of cooked quinoa, for instance, has 8.14 grams of protein and only 220 calories. So, when those annoying people ask where you get your protein, say this Vegan Quinoa Salad Recipe.

WHY IT'S IMPORTANT TO EAT THE RAINBOW

For example, the nutritional rainbow contains red, orange/yellow, blue/purple, white, and green.

Red fruits and vegetables, such as strawberries, grapes, beets, and potatoes, are high in vitamin C and boost the immune system and help reduce cancer risks.

On the other hand, orange and yellow fruits and vegetables help reduce the risks of cancers and heart disease and are high in Vitamin A. Of course, these are my favorite since they help keep us stay young-looking and healthy.

Blue and purple fruits and veggies are the brain healthy veggie, which is high in antioxidants and help reduce inflammation. Recent research suggests these fruits and veggies help protect us from Alzheimer's disease.

White-colored fruits and veggies, which include cauliflower, mushrooms, and onions, to name a few, help reduce cholesterol and blood pressure.

Green fruits and vegetables, such as zucchini, and lettuce, help keep us stay heart strong and fight against cancers.

Although I try to include as many colors of the rainbow as when I cook, I sometimes need to focus on getting them all.

However, this vegan quinoa salad recipe has 4 of the five colors of the rainbow and a lot of protein-rich quinoa.

QUICK AND EASY PEANUT DRESSING TO DRIZZLE

Additionally, the dressing is as simple as the salad with only a few ingredients, which blend nicely together in one blender cup.

In fact, you probably have all the ingredients in your pantry already:

Soy sauce or Tamari
Natural peanut butter or almond butter
Maple syrup
Lime
Cayenne Pepper
Sea salt
Water

SUGGESTED SUBSTITUTIONS AND OTHER OPTIONS

The quinoa and the asparagus, though, are the only cooked components of the bowl. Even though I chose to eat the salad cold, feel free to roast the carrots, asparagus, onions, and even the pineapple if you want it warm.

Or, choose a variety of vegetables you love together that go great with a lite peanut dressing.

Another good idea is to add Teriyaki Tofu if you want an added protein. You can also exchange the pineapple for mandarin oranges!

OTHER QUICK AND EASY SALADS YOU MAY ENJOY

Since I try to eat salad several times a week, I like to mix it up even at least once a day. Meal prep and planning ahead, for instance, makes it easy for me to buy similar ingredients but mix up how I use them in my salads and entrees.

For this reason, you may enjoy these vegan salads as well.

Just remember, salads are great entrees, but they make great "to go" lunches as well.

4 servings

Vegan Quinoa Salad

Prep Time: 15 minutes

Total Time: 15 minutes

Get all the colors of the rainbow in one beautiful bowl with quinoa and a lite peanut dressing.

Ingredients

Salad

4 cups cooked quinoa (I used red), cooled
1/2 red cabbage, shredded
2 carrots, shredded
1 red onion, cut into slivers
1 large bunch asparagus, ends removed
2 cups diced fresh pineapple

Dressing

2 Tablespoons soy sauce or Tamari
1/4 cup natural peanut butter ( I used unsalted, no sugar)
2 Tablespoons maple syrup
1 lime, juiced and zested
1 cup water

Garnish (optional)

Peanuts
Cilantro, chopped

Instructions

SALAD

Cook quinoa according to directions How to Cook Quinoa
Pre-heat oven to 400 degrees.
Cut ends off asparagus and lightly season with salt and pepper.
Place asparagus on a cooking sheet with parchment paper or a silicone baking mat or I used a Crisper Pan
Roast asparagus for 15 minutes; remove let cool
Prepare other vegetables and pineapple

DRESSING

Place all ingredients in a one-cup blender
Blend on high until smooth

SERVE

Place a cup of quinoa in the enter of each bowl
Divide the prepared vegetables in 4 and place into sections around the bowl
Then, garnish with peanuts and cilantro (optional)
And drizzle the dressing over the salad

Notes

SUBSTITUTIONS:

Add grilled Grilled Teriyaki Tofu
Add red bell peppers for the red part of the rainbow
Grill the pineapple
Roast all the vegetables for a warm bowl instead of a raw one
Switchout for vegetables you love
Use brown rice instead of quinoa

Recommended Products

As an Amazon Associate and member of other affiliate programs, I earn from qualifying purchases.

Nutrition Information

Yield

4 Servings

Serving Size

1
Amount Per Serving Calories 424Total Fat 6gSaturated Fat 2gTrans Fat 0gUnsaturated Fat 4gCholesterol 0mgSodium 487mgCarbohydrates 68gFiber 10gSugar 19gProtein 15g

Nutrition facts may not be 100% accurate.

Kathy Carmichael

Hi! My name is Kathy, I am a retired high school English teacher & vegan enthusiast and blogger. My entire blog is fully plant-based vegan. I truly believe what we eat & how we live determines our health & the preservation of our planet! 🙂

www.kathysvegankitchen.com/about-me