Really Fresh Raw Quinoa Salad Raw Vegan Gluten Free
Refreshingly vibrant and packed with nutrients, this Really Fresh Raw Quinoa Salad is a raw vegan and gluten-free delight, perfect for health-conscious eaters. Featuring sprouted quinoa as its protein-rich base, this crisp salad bursts with the natural flavors of freshly diced cucumber, sweet cherry tomatoes, crunchy red bell pepper, and grated carrot. Fragrant parsley, cooling mint, and zesty green onion elevate the dish, while creamy avocado adds a luscious texture. A tangy lemon juice dressing, with the optional addition of olive oil, ties everything together beautifully. Ready in just 20 minutes with no cooking required, this salad is not only quick to prepare but also an ideal light meal or side dish that’s as wholesome as it is delicious.
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Recipe Information
Ingredients
- 1 cup Quinoa (sprouted if possible)
- 1 medium Cucumber, diced
- 1 cup Cherry tomatoes, halved or quartered
- 1 small Red bell pepper, diced
- 1 medium Carrot, grated
- 0.5 cup Fresh parsley, chopped
- 0.25 cup Fresh mint, chopped
- 2 stalks Green onion, finely sliced
- 1 medium Avocado, diced
- 3 tablespoons Lemon juice
- 2 tablespoons Olive oil (optional for raw dressings)
- 0.5 teaspoons Sea salt
- 0.25 teaspoons Black pepper, freshly ground
Instructions
Rinse 1 cup of quinoa thoroughly in cold water using a fine-mesh sieve. Pat the quinoa grains dry with a clean kitchen towel.
If using sprouted quinoa, ensure it's prepped in advance by soaking the quinoa in water for about 12 hours, then rinsing and draining every few hours for the next 1-2 days until the sprouts appear. Skip this step if using plain rinsed quinoa.
In a large mixing bowl, combine the rinsed or sprouted quinoa, diced cucumber, cherry tomatoes, diced red bell pepper, grated carrot, chopped parsley, chopped mint, and sliced green onions.
Gently mix the ingredients using a wooden spoon or your hands until evenly combined.
In a small bowl or jar, whisk together the lemon juice, olive oil (if using), sea salt, and black pepper to create the dressing.
Pour the dressing over the quinoa and vegetable mixture and toss well to coat everything evenly.
Add diced avocado and gently fold it into the salad, being careful not to mash the avocado pieces.
Taste and adjust the seasonings as needed with more lemon juice, salt, or pepper.
Serve immediately or cover and refrigerate for up to 2 hours to let the flavors meld. Enjoy as a light meal or a side dish!
Nutrition Facts
Calories |
216 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 13.8 g | 18% | |
| Saturated Fat | 1.8 g | 9% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 274 mg | 12% | |
| Total Carbohydrate | 22.1 g | 8% | |
| Dietary Fiber | 6.5 g | 23% | |
| Total Sugars | 4.9 g | ||
| Protein | 4.7 g | 9% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 90 mg | 7% | |
| Iron | 3.6 mg | 20% | |
| Potassium | 764 mg | 16% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
