A vibrant and satisfying vegetarian lunch featuring fresh spinach, tangy feta, crunchy nuts, and a light vinaigrette, perfectly complemented by a side of protein-rich quinoa.

Nutrition per Serving

389

Calories

17g

Protein

39g

Carbs

18g

Fat

high-fiber

Recipes in this Meal

1. Spinach Salad with Quinoa

A vibrant, protein-packed salad combining earthy spinach, fluffy quinoa, and soft paneer. It's all tossed in a zesty tamarind-cumin dressing for a delightful Indian-inspired twist on a modern classic.

Prep15 min

Cook20 min

Servings4

Serving size: 1 bowl

389cal

17gprotein

39gcarbs

Ingredients

0.75 cup quinoa (rinsed well)
1.5 cup water (for cooking quinoa)
200 g baby spinach (washed and dried)
200 g paneer (cut into ½-inch cubes)
1 pcs cucumber (medium, deseeded and diced)
2 pcs tomato (medium, deseeded and diced)
1 pcs red onion (small, thinly sliced)
0.5 cup pomegranate seeds (for garnish)
1 tbsp ghee (for pan-frying paneer)

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Health Benefits

💪

High Protein

Quinoa and feta provide significant protein for muscle maintenance and satiety.

🌾

Rich in Fiber

Spinach, quinoa, and nuts contribute abundant dietary fiber for digestion.

❤️

Heart Healthy

Healthy fats from nuts and olive oil support cardiovascular well-being.

💊

Nutrient Dense

Packed with vitamins and minerals from spinach and whole grains.

Frequently Asked Questions

Is Spinach Salad with Feta, Nuts, and Vinaigrette + Quinoa healthy?

Yes, this meal is highly nutritious. It combines nutrient-dense spinach, protein-rich quinoa and feta, and healthy fats from nuts and olive oil, making it a balanced and wholesome choice for a healthy diet.

How many calories are in this Spinach Salad and Quinoa meal?

One serving of this meal, including the salad and quinoa, contains approximately 580-620 calories. It is designed to be a substantial and balanced lunch portion for a healthy daily meal plan.

Can I meal prep Spinach Salad with Quinoa?

Absolutely! Cook the quinoa ahead of time and store it separately. Prepare the salad components (spinach, chopped veggies, feta, nuts) in a container, adding the vinaigrette just before serving to prevent sogginess.

Is this meal suitable for a gluten-free diet?

Yes, both spinach salad (without croutons) and quinoa are naturally gluten-free, making this meal an excellent option for individuals following a gluten-free diet.

What are the protein sources in this vegetarian meal?

The primary protein sources in this meal are quinoa, which is a complete protein, and feta cheese. The nuts also contribute additional plant-based protein, making it a high-protein vegetarian option.

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About Spinach Salad with Quinoa

A vibrant and satisfying vegetarian lunch featuring fresh spinach, tangy feta, crunchy nuts, and a light vinaigrette, perfectly complemented by a side of protein-rich quinoa.

This american dish is perfect for lunch. With 389.42 calories and 16.89g of protein per serving, it's a high-fiber option for your meal plan.

18gfat

2 tbsp tamarind paste (for dressing)

2 tbsp lemon juice (freshly squeezed, for dressing)

1 tsp jaggery powder (or brown sugar, for dressing)

1 tsp roasted cumin powder (for dressing)

0.25 tsp black salt (kala namak, for dressing)

0.25 tsp salt (for dressing)

Instructions

1
Cook the quinoa
- In a small saucepan, combine the rinsed quinoa and 1.5 cups of water.
- Bring to a boil, then reduce the heat to low, cover, and simmer for 15 minutes.
- Once all the water is absorbed, remove from heat and let it stand covered for 5 minutes.
- Fluff the quinoa with a fork and set aside to cool completely.
2
Prepare the paneer
- Heat ghee in a small non-stick pan over medium heat.
- Add the paneer cubes and pan-fry for 3-4 minutes, turning occasionally, until golden brown on all sides.
- Remove from the pan and set aside.
3
Make the tamarind dressing
- In a small bowl, whisk together the tamarind paste, lemon juice, jaggery powder, roasted cumin powder, black salt, and regular salt.
- Whisk until the jaggery has dissolved and the dressing is smooth.
4
Assemble the salad
- In a large salad bowl, combine the baby spinach, cooled quinoa, diced cucumber, tomato, and sliced red onion.
- Add the pan-fried paneer cubes to the bowl.
- Pour the tamarind dressing over the salad and toss gently to coat everything evenly.
- Garnish with pomegranate seeds before serving.

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