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Spring Garden Quinoa Salad with Lemon-Herb Vinaigrette

A vibrant, nutrient-dense spring salad featuring fluffy quinoa, crisp-tender blanched asparagus, sweet peas, and a zesty lemon-herb dressing. Perfect for healthy, make-ahead meal prep lunches.

Spring Garden Quinoa Salad with Lemon-Herb Vinaigrette
Prep 20 min Cook 15 min Total 45 min Level Easy
Serves 4

Ingredients

Quinoa Base

  • 1 cup white quinoa — rinsed well under cold water
  • 1.75 cups vegetable broth — low sodium

Spring Vegetables & Mix-ins

  • 1 bunch asparagus — woody ends trimmed, cut into 1-inch pieces
  • 1 cup fresh or frozen peas — thawed if frozen
  • 4 whole radishes — thinly sliced
  • 0.33 cup pistachios or sliced almonds — toasted
  • 0.25 cup fresh mint — roughly chopped
  • 0.25 cup fresh flat-leaf parsley — roughly chopped

Lemon-Herb Vinaigrette

  • 0.25 cup extra virgin olive oil
  • 3 tablespoons lemon juice — freshly squeezed
  • 1 tablespoon lemon zest — from 1 organic lemon
  • 1 teaspoon Dijon mustard
  • 1 teaspoon maple syrup
  • 1 clove garlic — minced
  • 0.5 teaspoon sea salt — plus more to taste
  • 0.25 teaspoon black pepper — freshly cracked

Instructions

  1. In a medium saucepan, combine the rinsed quinoa and vegetable broth. Bring to a boil over medium-high heat. Once boiling, reduce the heat to low, cover, and simmer for 15 minutes, or until the liquid is absorbed and the quinoa is tender. Remove from heat and let sit covered for 5 minutes, then fluff with a fork and transfer to a large mixing bowl to cool.

    ~20 min
    Rinsing the quinoa removes its natural coating (saponin), which can make it taste bitter.
  2. While the quinoa cooks, prepare an ice bath by filling a large bowl with cold water and ice cubes. Bring a separate medium pot of generously salted water to a boil.

    ~5 min
    The ice bath is crucial for stopping the cooking process instantly and locking in the vibrant green color of the spring vegetables.
  3. Add the cut asparagus to the boiling water. Cook for 2 minutes, then add the peas and cook for 1 more minute until both are crisp-tender. Use a slotted spoon to immediately transfer the vegetables to the ice bath. Let them cool for 2 minutes, then drain well and pat dry.

    ~5 min
  4. In a small jar or bowl, combine the olive oil, lemon juice, lemon zest, Dijon mustard, maple syrup, minced garlic, salt, and pepper. Whisk vigorously or shake the sealed jar until the dressing is emulsified.

    ~5 min
    Making the dressing in a jar makes it easy to shake to re-emulsify before serving.
  5. Add the blanched, dried asparagus and peas to the cooled quinoa. Add the sliced radishes, toasted pistachios, mint, and parsley.

    ~5 min
    Ensure the quinoa is mostly cool before adding fresh herbs so they don't wilt and turn brown.
  6. Pour the dressing over the salad and toss well to combine. Taste and adjust seasoning with additional salt or lemon juice if needed. For meal prep, divide the salad evenly into 4 airtight containers.

    ~5 min
    If meal prepping for the whole week, keep the nuts and a small portion of the dressing on the side until the day of consumption for maximum crunch and freshness.
Nutrition
380
Calories
11
Protein (g)
42
Carbs (g)
20
Fat (g)
3
Sat. Fat (g)
8
Fiber (g)
6
Sugar (g)
450
Sodium (mg)
0
Cholesterol (mg)
Equipment
  • medium saucepan
  • large mixing bowl
  • small jar or bowl (for dressing)
  • cutting board
  • chef's knife
  • slotted spoon
  • large bowl (for ice bath)
Tips & Storage
  • For extra protein, fold in a can of rinsed chickpeas or top with baked tofu.
  • Be sure to dry the blanched vegetables thoroughly before adding them to the quinoa so the dressing doesn't get watered down.
  • This salad actually tastes better on day two as the quinoa absorbs the bright flavors of the lemon-herb vinaigrette.
  • Storage: Store portioned salads in airtight meal prep containers in the refrigerator for up to 4-5 days. Can be eaten cold straight from the fridge or at room temperature.
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🤖 This recipe was created with AI assistance. If you spot a mistake or something that doesn't look right, please report it.