{"id":24825,"date":"2021-06-28T21:03:13","date_gmt":"2021-06-28T21:03:13","guid":{"rendered":"https:\/\/www.humnutrition.com\/blog\/?p=24825"},"modified":"2022-04-27T10:12:21","modified_gmt":"2022-04-27T10:12:21","slug":"summer-quinoa-salad-recipe","status":"publish","type":"post","link":"https:\/\/www.humnutrition.com\/blog\/summer-quinoa-salad-recipe\/","title":{"rendered":"A Healthy Quinoa Salad Recipe Perfect for Summer"},"content":{"rendered":"<em><a href=\"https:\/\/www.humnutrition.com\/blog\/author\/chelsey-amer\/\" target=\"_blank\" rel=\"noopener noreferrer\">Chelsey Amer, MS, RDN, CDN<\/a>, whips up a perfectly refreshing summer quinoa salad recipe featuring in-season fruits and veggies.<\/em>\n\nDon\u2019t let pasta salad and potato salad have all the fun this summer! Make your life easy (and delicious) with this summer quinoa salad you can prep once and eat all week!\n<h2>About This Summer Quinoa Salad Recipe<\/h2>\nUnlike traditional starchy salads that are high in fat, this quinoa salad is much lighter. That said, it&#8217;s still packed with lots of flavor thanks to fresh summer produce. Plus, it\u2019s filled with <a href=\"https:\/\/www.humnutrition.com\/blog\/benefits-of-soluble-fiber-vs-insoluble-fiber\/\">fiber<\/a> to support your <a href=\"https:\/\/www.humnutrition.com\/blog\/gut-health-and-immune-system\/\">gut health<\/a>.\n\nWhether it\u2019s a summer BBQ, picnic, or <a href=\"https:\/\/www.humnutrition.com\/blog\/meal-prep-for-beginners\/\" target=\"_blank\" rel=\"noopener noreferrer\">lunch meal prep<\/a> for the week, it\u2019s the perfect make-ahead side you\u2019ll want to try!\n\nAs an added bonus, this quinoa salad gets better as it sits, so don\u2019t be afraid to make it a day in advance!\n\n<img data-dominant-color=\"b3b58c\" data-has-transparency=\"false\" style=\"--dominant-color: #b3b58c;\" decoding=\"async\" class=\"size-full wp-image-25079 aligncenter not-transparent\" src=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2021\/06\/Summer-Quinoa-Salad-Ingredients-and-Nutritional-Benefits-The-Wellnest-by-HUM-Nutrition.jpg\" alt=\"Quinoa, cucumbers, blueberries, avocado, and other veggies in a healthy summer quinoa salad\" width=\"770\" height=\"513\">\n<h2>Ingredient Highlights<\/h2>\nEvery ingredient in this summer quinoa salad was deliberately chosen for peak ripeness.\n\nAlso, did you know eating produce when in season actually provides more nutrients?\n<h3>Quinoa<\/h3>\nIf you\u2019ve never had quinoa, this grain-like seed has a nutty flavor and more nutrients than most grains.\n\nQuinoa is a terrific grain to add to your diet. One cup packs:\n<ul>\n \t<li>eight grams of <a href=\"https:\/\/www.humnutrition.com\/blog\/why-do-we-need-protein\/\">protein<\/a><\/li>\n \t<li>five grams of fiber<\/li>\n \t<li>countless vitamins and minerals<\/li>\n \t<li><a href=\"https:\/\/www.humnutrition.com\/blog\/omega-fatty-acids\/\" target=\"_blank\" rel=\"noopener noreferrer\">omega-3 fatty acids<\/a> per cup<\/li>\n<\/ul>\nPlus, it\u2019s naturally gluten-free and a complete <a href=\"https:\/\/www.humnutrition.com\/blog\/plant-based-diet-myths\/\" target=\"_blank\" rel=\"noopener noreferrer\">plant-based protein<\/a> with all essential amino acids your body needs.\n<h3>Cucumbers<\/h3>\nOn hot summer days, cucumbers are an excellent choice thanks to their high water content. At over 96 percent water, cucumbers are one of the most hydrating foods you can eat.\n\n<a href=\"https:\/\/www.humnutrition.com\/blog\/why-is-it-important-to-stay-hydrated\/\" target=\"_blank\" rel=\"noopener noreferrer\">Adequate hydration is essential<\/a>, among other things, to:\n<ul>\n \t<li>keep energy levels elevated<\/li>\n \t<li>promote bowel regularity<\/li>\n \t<li>prevent headaches<\/li>\n<\/ul>\n<h3>Blueberries<\/h3>\nIn each little burst of flavor, blueberries are packed with nutrients that are also skin- and gut-friendly.\n\nFirst, blueberries are an excellent source of vitamin C, which is essential to <a href=\"https:\/\/www.humnutrition.com\/blog\/collagen-fix\/\" target=\"_blank\" rel=\"noopener noreferrer\">promote collagen production<\/a>. Plus, blueberries are about 85 percent water, providing extra hydration for your summer skin.\n\nPlus, blueberries contain four grams of fiber per cup to promote bowel regularity and support gut health. Most Americans don\u2019t eat enough of the recommended <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6124841\/\">25 to 38 grams of fiber<\/a> per day (for women and men, respectively). For that reason, blueberries are a delicious fruit to boost your fiber intake.\n<h3>Avocado<\/h3>\nPacked with <a href=\"https:\/\/www.humnutrition.com\/blog\/healthy-fats-list\/\">healthy fats<\/a>, avocado helps make this quinoa salad filling.\n\nMoreover, healthy fats (like those found in avocados) help to:\n<ul>\n \t<li>hydrate dry skin<\/li>\n \t<li>increase skin elasticity<\/li>\n \t<li>reduce the appearance of wrinkles<\/li>\n<\/ul>\nLastly, thanks to their high quantity of vitamins, minerals, and antioxidants, avocado can also help protect your skin from sun damage. (Still, make sure you remember to use <a href=\"https:\/\/www.humnutrition.com\/blog\/does-layering-spf-work\/\">SPF<\/a>!)\n<h2>How to Make this Quinoa Salad in advance<\/h2>\nIn just a few short steps, you\u2019ll have a flavorful summer salad to enjoy!\n\nOne of the best parts about this summer quinoa salad is that you can easily prepare the recipe in advance and keep it in the fridge for several days.\n<h3>Prep the Quinoa<\/h3>\nFirst, you can prepare the quinoa a day or two in advance.\n\nThis quinoa salad is meant to be served at room temperature or even chilled, so you may want to prep the quinoa in advance to give it time to cool down.\n<h3>Prep the Vinaigrette<\/h3>\nSecond, you can mix the honey lime vinaigrette recipe (see below) ahead of time. I personally like to prepare salad dressings in a small mason jar with a lid to store excess in the refrigerator for future use.\n\nBonus: Grain salads hold up very well when dressed, so you can also mix the salad with the dressing and enjoy it all week long.\n<div itemscope itemtype=\"https:\/\/schema.org\/Recipe\" id=\"recipe-block-1\"  class=\"recipe-block my-10 border-b border-light\" >\n\n\t<img decoding=\"async\" width=\"640\" height=\"480\" src=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2021\/06\/quinoa-salad-recipe-with-avocado-cucumber-and-blueberries-The-Wellnest-by-HUM-Nutrition-jpg-640x480.webp\" class=\"mb-8 not-transparent\" alt=\"quinoa salad recipe with avocado cucumber and blueberries\" loading=\"lazy\" itemprop=\"image\" data-has-transparency=\"false\" data-dominant-color=\"a9ab89\" style=\"--dominant-color: #a9ab89;\" \/>\n\t\t\t<h2 id=\"summer-quinoa-salad-recipe\" class=\"mb-4\" itemprop=\"name\">Summer Quinoa Salad Recipe<\/h2>\n\t\n\t\t\t<div class=\"mb-8\" itemprop=\"description\"><p>This refreshing summer grain salad is made with less than 10 ingredients and minimal hands-on time.<br \/>\nPlus, it&#8217;s great to meal prep at the beginning of the week or serve at your next BBQ!<\/p>\n<\/div>\n\t\n\t<div class=\"flex py-4 border-y border-light mb-8\">\n\t\t\t\t\t<div class=\"mr-6 md:mr-8 lg:mr-16\" itemprop=\"prepTime\" content=\"P0DT0H20M\">PREP<br>20 minutes<\/div>\n\t\t\t\t\t\t\t<div class=\"mr-6 md:mr-8 lg:mr-16\" itemprop=\"cookTime\" content=\"P0DT0H15M\">COOK<br>12-15 minutes<\/div>\n\t\t\t\t\t\t\t<div class=\"mr-6 md:mr-8 lg:mr-16\" itemprop=\"recipeYield\" content=\"6\">SERVES<br>6<\/div>\n\t\t\t<\/div>\n\n\n\t<div class=\"grid grid-cols-1 md:grid-cols-2 gap-8 mb-8\">\n\t\t<div>\n\t\t\t<h3 class=\"mb-4\">INGREDIENTS<\/h3>\n\t\t\t\t\t\t\t<ul class=\"!mb-0\">\n\t\t\t\t\t\t\t\t\t\t\t<li class=\"pl-2 !mb-1\" itemprop=\"recipeIngredient\">1 cup dry quinoa <\/li>\n\t\t\t\t\t\t\t\t\t\t\t<li class=\"pl-2 !mb-1\" itemprop=\"recipeIngredient\">Pinch of salt<\/li>\n\t\t\t\t\t\t\t\t\t\t\t<li class=\"pl-2 !mb-1\" itemprop=\"recipeIngredient\">1 \u00bd cups chopped cucumbers<\/li>\n\t\t\t\t\t\t\t\t\t\t\t<li class=\"pl-2 !mb-1\" itemprop=\"recipeIngredient\">3\/4 cup blueberries <\/li>\n\t\t\t\t\t\t\t\t\t\t\t<li class=\"pl-2 !mb-1\" itemprop=\"recipeIngredient\">1\/3 cup chopped scallions  <\/li>\n\t\t\t\t\t\t\t\t\t\t\t<li class=\"pl-2 !mb-1\" itemprop=\"recipeIngredient\">1\/4 cup chopped basil  <\/li>\n\t\t\t\t\t\t\t\t\t\t\t<li class=\"pl-2 !mb-1\" itemprop=\"recipeIngredient\">1 medium avocado, cubed  <\/li>\n\t\t\t\t\t\t\t\t\t\t\t<li class=\"pl-2 !mb-1\" itemprop=\"recipeIngredient\">1\/2 teaspoon dried oregano<\/li>\n\t\t\t\t\t\t\t\t\t\t\t<li class=\"pl-2 !mb-1\" itemprop=\"recipeIngredient\">Black pepper, to taste<\/li>\n\t\t\t\t\t\t\t\t\t<\/ul>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<div>\n\t\t\t\t<h3 class=\"mb-4\">SUPPLIES<\/h3>\n\t\t\t\t\t<ul class=\"!mb-0\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<li class=\"pl-2 !mb-1\" itemprop=\"tool\">Fine mesh strainer<\/li>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<li class=\"pl-2 !mb-1\" itemprop=\"tool\">Small stock pot<\/li>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<li class=\"pl-2 !mb-1\" itemprop=\"tool\">Large bowl<\/li>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<li class=\"pl-2 !mb-1\" itemprop=\"tool\">Mixing spoon<\/li>\n\t\t\t\t\t\t\t\t\t\t\t<\/ul>\n\t\t\t<\/div>\n\t\t\t<\/div>\n\t<h3 class=\"mb-4\" id=\"recipe-instructions-1\">INSTRUCTIONS<\/h3>\n\t\t\t<ol class=\"!mb-12\">\n\t\t\t\t\t\t\t<li class=\"!mb-4 pl-2 marker:text-2xl marker:font-bold marker:font-display\" itemprop=\"recipeInstructions\">Rinse the dry quinoa in a fine mesh strainer. Add to a small stock pot. Add 2 cups of water plus a generous pinch of salt.<\/li>\n\t\t\t\t\t\t\t<li class=\"!mb-4 pl-2 marker:text-2xl marker:font-bold marker:font-display\" itemprop=\"recipeInstructions\">Bring to a boil, then reduce to a simmer and cover until all of the liquid has been absorbed (about 12-15 minutes).<\/li>\n\t\t\t\t\t\t\t<li class=\"!mb-4 pl-2 marker:text-2xl marker:font-bold marker:font-display\" itemprop=\"recipeInstructions\">Prepare your vegetables while the quinoa cooks. Chop cucumbers, scallions, basil and avocado. <\/li>\n\t\t\t\t\t\t\t<li class=\"!mb-4 pl-2 marker:text-2xl marker:font-bold marker:font-display\" itemprop=\"recipeInstructions\">Let the covered quinoa sit for about 10 minutes after you turn off the heat. Quinoa should be fluffy when done; not mushy. (As we discussed earlier, you can prepare the quinoa in advance to give it time to cool down.)<\/li>\n\t\t\t\t\t\t\t<li class=\"!mb-4 pl-2 marker:text-2xl marker:font-bold marker:font-display\" itemprop=\"recipeInstructions\">In a large bowl, combine quinoa, cucumbers, blueberries, scallions, basil, avocado, and oregano. <\/li>\n\t\t\t\t\t\t\t<li class=\"!mb-4 pl-2 marker:text-2xl marker:font-bold marker:font-display\" itemprop=\"recipeInstructions\">Add the dressing (see recipe below) to the quinoa mixture. Toss together until well combined. Season with additional salt and pepper to taste.<\/li>\n\t\t\t\t\t\t\t<li class=\"!mb-4 pl-2 marker:text-2xl marker:font-bold marker:font-display\" itemprop=\"recipeInstructions\">Let sit for 10 minutes before serving. Enjoy!<\/li>\n\t\t\t\t\t<\/ol>\n\t\n\n\t\n\t\n\n\t<div itemprop=\"author\" itemscope  itemtype=\"https:\/\/schema.org\/Person\" >\n\t\t<meta itemprop=\"name\" content=\"Chelsey Amer\">\n\t\t  \t\t\t<meta itemprop=\"jobTitle\" content=\"Registered Dietitian Nutritionist, Certified Dietitian\/Nutritionist\">\n\t\t\t<\/div>\n\t<meta itemprop=\"datePublished\" content=\"2021-06-28T21:03:13+00:00\">\n\n\t<meta itemprop=\"keywords\" content=\"Food,Recipes,Clean Eating,Fiber,hydration,meal prep,Plant based,summer\">\n\t\t<div itemprop=\"aggregateRating\" itemscope itemtype=\"https:\/\/schema.org\/AggregateRating\">\n\t\t<meta itemprop=\"ratingValue\" content=\"3.5\">\n\t\t<meta itemprop=\"reviewCount\" content=\"10\">\n\t<\/div>\n\t<\/div>\n\n<div itemscope itemtype=\"https:\/\/schema.org\/Recipe\" id=\"recipe-block-2\"  class=\"recipe-block my-10 border-b border-light\" >\n\n\t<img decoding=\"async\" width=\"640\" height=\"480\" src=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2021\/06\/Honey-Lime-Vinaigrette-Recipe-The-Wellnest-by-HUM-Nutrition-jpg-640x480.webp\" class=\"mb-8 not-transparent\" alt=\"Woman slicing limes for a vinaigrette recipe\" loading=\"lazy\" itemprop=\"image\" data-has-transparency=\"false\" data-dominant-color=\"bea272\" style=\"--dominant-color: #bea272;\" \/>\n\t\t\t<h2 id=\"honey-lime-vinaigrette-recipe\" class=\"mb-4\" itemprop=\"name\">Honey Lime Vinaigrette Recipe<\/h2>\n\t\n\t\t\t<div class=\"mb-8\" itemprop=\"description\"><p>This easy-to-make honey lime vinaigrette adds a hint of sweetness alongside a burst of acidity. All you need is the juice from two limes, olive oil, honey, plus salt and pepper to taste.<br \/>\nTip: If you prefer a sweeter dressing, add a bit more honey.<\/p>\n<\/div>\n\t\n\t<div class=\"flex py-4 border-y border-light mb-8\">\n\t\t\t\t\t<div class=\"mr-6 md:mr-8 lg:mr-16\" itemprop=\"prepTime\" content=\"P0DT0H1M\">PREP<br>1 minute<\/div>\n\t\t\t\t\t\t\t<div class=\"mr-6 md:mr-8 lg:mr-16\" itemprop=\"cookTime\" content=\"P0DT0H1M\">COOK<br>1 minute<\/div>\n\t\t\t\t\t\t\t<div class=\"mr-6 md:mr-8 lg:mr-16\" itemprop=\"recipeYield\" content=\"6\">SERVES<br>6<\/div>\n\t\t\t<\/div>\n\n\n\t<div class=\"grid grid-cols-1 md:grid-cols-2 gap-8 mb-8\">\n\t\t<div>\n\t\t\t<h3 class=\"mb-4\">INGREDIENTS<\/h3>\n\t\t\t\t\t\t\t<ul class=\"!mb-0\">\n\t\t\t\t\t\t\t\t\t\t\t<li class=\"pl-2 !mb-1\" itemprop=\"recipeIngredient\">Juice from 2 limes<\/li>\n\t\t\t\t\t\t\t\t\t\t\t<li class=\"pl-2 !mb-1\" itemprop=\"recipeIngredient\">2 tbsp olive oil\u00a0<\/li>\n\t\t\t\t\t\t\t\t\t\t\t<li class=\"pl-2 !mb-1\" itemprop=\"recipeIngredient\">2 tsp honey<\/li>\n\t\t\t\t\t\t\t\t\t\t\t<li class=\"pl-2 !mb-1\" itemprop=\"recipeIngredient\">Salt + pepper to taste<\/li>\n\t\t\t\t\t\t\t\t\t<\/ul>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<div>\n\t\t\t\t<h3 class=\"mb-4\">SUPPLIES<\/h3>\n\t\t\t\t\t<ul class=\"!mb-0\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<li class=\"pl-2 !mb-1\" itemprop=\"tool\">Jar with lid<\/li>\n\t\t\t\t\t\t\t\t\t\t\t<\/ul>\n\t\t\t<\/div>\n\t\t\t<\/div>\n\t<h3 class=\"mb-4\" id=\"recipe-instructions-2\">INSTRUCTIONS<\/h3>\n\t\t\t<ol class=\"!mb-12\">\n\t\t\t\t\t\t\t<li class=\"!mb-4 pl-2 marker:text-2xl marker:font-bold marker:font-display\" itemprop=\"recipeInstructions\">Add lime juice, olive oil, honey, salt, and pepper to jar.<\/li>\n\t\t\t\t\t\t\t<li class=\"!mb-4 pl-2 marker:text-2xl marker:font-bold marker:font-display\" itemprop=\"recipeInstructions\">Cover the jar and shake well until combined.\u00a0<\/li>\n\t\t\t\t\t<\/ol>\n\t\n\n\t\n\t\n\n\t<div itemprop=\"author\" itemscope  itemtype=\"https:\/\/schema.org\/Person\" >\n\t\t<meta itemprop=\"name\" content=\"Chelsey Amer\">\n\t\t  \t\t\t<meta itemprop=\"jobTitle\" content=\"Registered Dietitian Nutritionist, Certified Dietitian\/Nutritionist\">\n\t\t\t<\/div>\n\t<meta itemprop=\"datePublished\" content=\"2021-06-28T21:03:13+00:00\">\n\n\t<meta itemprop=\"keywords\" content=\"Food,Recipes,Clean Eating,Fiber,hydration,meal prep,Plant based,summer\">\n\t\t<div itemprop=\"aggregateRating\" itemscope itemtype=\"https:\/\/schema.org\/AggregateRating\">\n\t\t<meta itemprop=\"ratingValue\" content=\"3.5\">\n\t\t<meta itemprop=\"reviewCount\" content=\"10\">\n\t<\/div>\n\t<\/div>\n\n<div  class=\"products-block -mx-4 md:mx-0 my-10\">\n\t\t\t\t<a href=\"https:\/\/www.humnutrition.com\/product\/22\/b12-turbo\" class=\"text-xs text-dark hover:!text-dark flex items-center border border-light rounded p-4 group !no-underline mb-4 relative pb-16 sm:pb-4\">\n\t\t\t\t<div class=\"shrink-0 mr-4\">\n\t\t\t\t\t<img 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NOW<\/span>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"self-start\">\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t<\/a>\n\t\t<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Chelsey Amer, MS, RDN, CDN, whips up a perfectly refreshing summer quinoa salad recipe featuring in-season fruits and veggies. Don\u2019t let pasta salad and potato salad have all the fun this summer! Make your life easy (and delicious) with this summer quinoa salad you can prep once and eat all week! About This Summer Quinoa [&hellip;]<\/p>\n","protected":false},"author":42,"featured_media":25078,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_toc_level":"h2","_toc_min":2,"footnotes":""},"categories":[819,820],"tags":[252,878,501,391,339,66],"coauthors":[],"class_list":["post-24825","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-food","category-recipes","tag-clean-eating","tag-fiber","tag-hydration","tag-meal-prep","tag-plant-based","tag-summer"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.2 (Yoast SEO v24.2) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>A Healthy Quinoa Salad Recipe Perfect for Summer | HUM Nutrition Blog<\/title>\n<meta name=\"description\" content=\"Learn how to make a perfectly ripe and refreshing summer quinoa salad recipe\u2014featuring avocado and blueberries\u2014with 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