Healthy Quinoa Asparagus Salad
A creamy, protein-rich salad featuring quinoa, tender asparagus, sweet peas, and avocado, tossed in a tangy lemon-garlic dressing. Perfect as a quick side dish, a meal-prep favorite, or a light lunch that’s naturally vegan, gluten-free, and full of fiber.
Equipment
- 1 medium saucepan
- 1-Large skillet
- 1 small mixing bowl
- 1 large mixing bowl
- 1 fork
- 1 knife
- 1 cutting board
Ingredients
For the Dressing:
- 3 tablespoons olive oil
- 3 tablespoons lemon juice
- 1 teaspoon honey
- 1 clove garlic minced
- Salt and pepper to taste
For the Salad:
- 2 cups water
- 1 cup quinoa
- 2 teaspoons olive oil
- 1 bunch asparagus cut into 1-inch pieces
- 1 tablespoon lemon juice
- 1 cup frozen peas
- 1 medium avocado peeled, pitted, and chopped
- Salt and pepper to taste
Instructions
- Prepare the Dressing: Start by making the dressing, which will infuse the salad with bright, zesty flavor. In a small mixing bowl, combine 3 tablespoons of olive oil, 3 tablespoons of fresh lemon juice, and 1 teaspoon of honey. Add 1 clove of garlic, finely minced, to give the dressing a subtle aromatic kick. Season with a pinch of salt and a dash of freshly cracked black pepper. Whisk everything together until the dressing becomes smooth and slightly emulsified. Set it aside while you cook the salad ingredients, allowing the flavors to meld.
- Rinse and Cook the Quinoa: Begin by thoroughly rinsing 1 cup of quinoa under cold water in a fine-mesh strainer. This step removes the natural coating called saponin, which can taste bitter. In a medium saucepan, combine the rinsed quinoa with 2 cups of water and a pinch of salt. Bring it to a gentle boil over medium-high heat. Once boiling, reduce the heat to low, cover the saucepan, and let it simmer for 15 minutes or until all the water is absorbed and the quinoa is tender. After cooking, remove the saucepan from heat and let it sit, covered, for 2–3 minutes. Then, fluff the quinoa with a fork to separate the grains and give it a light, airy texture.
- Sauté the Asparagus: While the quinoa cooks, heat 2 teaspoons of olive oil in a large skillet over medium heat. Once the oil shimmers, add the asparagus that has been cut into 1-inch pieces. Drizzle 1 tablespoon of lemon juice over the asparagus for brightness. Sauté the asparagus for about 5 minutes, stirring occasionally, until the stalks are tender but still have a slight crunch. This ensures they retain both color and nutrients.
- Add the Peas: After the asparagus has softened, add 1 cup of frozen peas directly into the skillet. Stir to combine and cook for an additional 2 minutes. The residual heat will quickly cook the peas, keeping them vibrant and slightly firm. This creates a harmonious mix of textures with the tender asparagus and the soft quinoa. Once done, remove the skillet from the heat to prevent overcooking.
- Prepare the Avocado: While the vegetables are cooking, prepare 1 medium avocado. Peel the skin, remove the pit, and chop the flesh into small, bite-sized cubes. The creamy avocado will add richness to the salad and balance the zesty lemon dressing perfectly.
- Combine Salad Ingredients: In a large mixing bowl, combine the fluffed quinoa, sautéed asparagus and peas, and the chopped avocado. Gently fold the ingredients together to ensure an even distribution without mashing the avocado. This step is key to maintaining a light, fluffy texture.
- Add the Dressing: Pour the prepared dressing over the quinoa-vegetable mixture. Using a large spoon or spatula, gently toss the salad until every grain and vegetable is coated in the lemon-garlic dressing. Taste and adjust the seasoning with additional salt and freshly ground black pepper as needed.
- Serve or Store: The salad can be served immediately while the asparagus is slightly warm, which enhances the flavors, or chilled in the refrigerator for 15–20 minutes for a refreshing cold salad. It makes an excellent side dish, a light lunch, or a meal-prep option for the week. Store any leftovers in an airtight container in the fridge for up to 2 days, keeping the avocado fresh by slightly coating it with a bit of lemon juice if needed.
Notes
- Quinoa Rinsing: Always rinse quinoa thoroughly before cooking to remove its natural bitter coating, called saponin. This ensures a clean, light flavor.
- Asparagus Selection: Choose fresh, firm asparagus with bright green stalks and tightly closed tips. Thicker stalks may require a slightly longer sauté.
- Peas Usage: Frozen peas are perfect for this salad; they cook quickly and retain sweetness. Thawing is optional, as they will warm in the skillet.
- Avocado Handling: Add avocado just before serving or tossing with dressing to prevent browning and maintain a creamy texture.
- Dressing Adjustment: Taste the lemon-garlic dressing before adding; adjust acidity or sweetness according to preference.
