Quinoa and Veggie Salad

Energy-Boosting Quinoa and Veggie Salad

Looking for a quick, wholesome meal that keeps your energy steady and your blood sugar in check? This Energy-Boosting Quinoa and Veggie Salad is a light, nutrient-rich option packed with fiber, healthy fats, and antioxidants. It’s perfect for a balanced lunch, light dinner, or make-ahead meal prep.

🥗 Ingredients

• 1 cup cooked quinoa (about 1/3 cup dry)

• 1 cup fresh spinach, chopped

• 1/2 cup cherry tomatoes, halved

• 1/4 cup cucumber, diced

• 1/4 avocado, diced

• 1 tablespoon extra virgin olive oil

• 1 teaspoon fresh lemon juice

• Salt and pepper to taste

👩‍🍳 Instructions

1. Cook the quinoa: Rinse and prepare quinoa according to the package. Let cool.

2. Prep the veggies: Wash and chop spinach, tomatoes, cucumber, and avocado.

3. Combine everything: In a large bowl, mix quinoa with the veggies.

4. Dress it up: Drizzle with olive oil and lemon juice. Toss gently to coat.

5. Season to taste: Add a pinch of sea salt and black pepper.

6. Serve or store: Enjoy immediately or refrigerate for up to 2 days in an airtight container.

🧮 Nutrition per Serving (serves 2)

Note: Nutritional data is estimated and may vary by ingredient brands.

💡 Why It’s Great for Your Health

1. Balances blood sugar – Quinoa is a low-glycemic whole grain, and fiber-rich veggies help reduce post-meal blood sugar spikes.

2. Heart-healthy fats – Avocado and olive oil provide monounsaturated fats that support cardiovascular health and improve satiety.

3. Rich in antioxidants – Tomatoes, spinach, and lemon juice deliver antioxidants like vitamin C, potassium, and polyphenols.

4. Supports gut health – Fiber from quinoa, spinach, and cucumber feeds beneficial gut bacteria.

🔄 Customization Ideas

• Add protein: Toss in grilled chicken, boiled egg, tuna, or chickpeas.

• Switch the greens: Sub spinach for kale, arugula, or romaine.

• Flavor boost: Add fresh parsley, cilantro, mint, or a pinch of cumin.

👩‍⚕️ Functional Nutrition Tip

This salad supports stable energy by combining complex carbs (quinoa), healthy fats, and plant-based micronutrients. According to the American Diabetes Association, fiber and unsaturated fats play a key role in managing blood sugar and insulin sensitivity.

Quinoa is also a complete protein—great for plant-based eaters—and rich in magnesium, which helps support blood sugar regulation and muscle function (NIH, 2022).

💬 Try It Out

Give this simple, satisfying salad a try this week! Share your version or substitutions in the comments—we’d love to hear what you added or swapped in.