Quinoa & Sprout Power Salad
A vibrant, protein-packed salad loaded with fluffy quinoa, crunchy sprouts, and fresh vegetables, tossed in a zesty lemon dressing. This colorful bowl is light yet satisfying, perfect for a quick lunch or a refreshing side that keeps you full for hours.
For 4 servings
- prep · ~2 min
Rinse the quinoa thoroughly.
Place the quinoa in a fine mesh strainer and rinse under cold running water for 1-2 minutes, rubbing the seeds between your fingers. This removes the natural bitter coating and ensures a clean taste.
- boil · ~20 min
Cook the quinoa.
1.Add the rinsed quinoa, 2 cups of water, and a pinch of salt to a saucepan.2.Bring to a rolling boil over high heat.3.Reduce the heat to low, cover with a lid, and simmer for 15 minutes until the water is absorbed.4.Remove from heat and let it rest, covered, for 5 minutes.5.Fluff gently with a fork and let it cool to room temperature.TIPAvoid stirring the quinoa while it simmers to keep the grains separate and fluffy. - prep · ~5 min
Prep the fresh vegetables and sprouts.
While the quinoa cools, dice the cucumber (no need to peel), deseed and dice the tomato, finely chop the bell pepper, and grate the carrot. Rinse the mixed sprouts gently and pat them dry.
- mix · ~1 min
Whisk the lemon dressing.
In a small bowl, whisk together the fresh lemon juice, olive oil, a pinch of salt, black pepper, and ground cumin until well combined and slightly emulsified.
TIPTaste the dressing and adjust the lemon or salt to suit your preference — the tang should be bright and punchy. - assemble · ~2 min
Toss the salad together.
1.In a large mixing bowl, combine the cooled quinoa, sprouts, cucumber, tomato, carrot, and bell pepper.2.Drizzle the lemon dressing over the mixture.3.Toss gently but thoroughly until every ingredient is lightly coated with the dressing.TIPFor the freshest crunch, assemble the salad just before serving if you are not meal-prepping in advance. - garnish · ~1 min
Finish with fresh herbs and toasted seeds.
Transfer the salad to a serving bowl or individual plates. Sprinkle the chopped cilantro and toasted pumpkin seeds on top for a fresh, nutty finish.
- serve
Serve at room temperature or chilled.
This salad is delicious right away but tastes even better after 15 minutes of resting as the flavors meld. It can also be refrigerated and served cold.
What to keep in mind.
6 tips from the recipe — small details that make a real difference to the final dish.
- 1Rinse quinoa until water runs clear to remove bitter saponins for a clean taste.
- 2Let quinoa rest covered for 5 minutes after cooking, then fluff with a fork to keep grains separate.
- 3Pat sprouts dry with a clean towel after rinsing to prevent a watery salad.
- 4Deseed the tomato before dicing to avoid excess moisture that can dilute the dressing.
- 5Toast pumpkin seeds in a dry pan for 2 minutes until fragrant and lightly golden.
- 6For make-ahead, store dressing separately and toss just before serving to keep vegetables crunchy.
Adapt it for your goals.
High-protein
Add 1 cup of cooked chickpeas or 150g of grilled tofu cubes to boost protein content, making this a more substantial main-course salad.
low oilLow-oil
Replace the olive oil with an extra tablespoon of lemon juice and a splash of water to reduce fat while keeping the dressing bright and tangy.
nutty crunchNutty crunch
Swap pumpkin seeds for chopped toasted almonds or walnuts for a different nutty texture and richer flavor.
herb swapHerb swap
Replace cilantro with fresh mint or basil for a different aromatic profile that pairs well with the lemon and cumin.
Why this is on our healthy list.
Rich in Plant-Based Protein
Quinoa and mixed sprouts together provide a complete protein source, making this salad a filling option for vegetarians and vegans.
High in Dietary Fiber
The combination of quinoa, sprouts, and fresh vegetables supports healthy digestion and promotes a feeling of fullness.
Packed with Vitamin C
Lemon juice and fresh bell pepper contribute a solid dose of vitamin C, which supports immune health and helps absorb iron from quinoa.
Antioxidant-Rich Seeds
Pumpkin seeds are a good source of zinc and antioxidants, which support overall cellular health.
Frequently asked questions
Yes, you can use 3 cups of pre-cooked or store-bought cooked quinoa. Just let it cool to room temperature before assembling the salad.
