Toasted Almond & Quinoa Salad
A vibrant and satisfying plant-based salad featuring fluffy quinoa, crunchy toasted almonds, fresh vegetables, and a zesty lemon-herb vinaigrette, perfect for a nutritious meal prep lunch.
For 4 servings
Rinse quinoa thoroughly under cold water. Combine quinoa and 2 cups of water in a medium saucepan. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes, or until all water is absorbed and quinoa is fluffy. Remove from heat and let stand, covered, for 5 minutes. Fluff with a fork and spread on a baking sheet to cool completely.
While quinoa cools, toast the slivered almonds. Heat a dry skillet over medium-low heat. Add almonds and toast, stirring frequently, for 3-5 minutes until golden brown and fragrant. Be careful not to burn them. Transfer to a plate to cool.
Prepare the vegetables: Dice the cucumber, halve the cherry tomatoes, rinse and drain the chickpeas, finely dice the red onion, and dice the red bell pepper. Chop the fresh parsley.
In a small bowl, whisk together the lemon juice, olive oil, minced garlic, salt, and black pepper to create the vinaigrette. Taste and adjust seasoning as needed.
In a large mixing bowl, combine the cooled quinoa, toasted slivered almonds, diced cucumber, halved cherry tomatoes, rinsed chickpeas, diced red onion, diced red bell pepper, and chopped fresh parsley.
Pour the prepared vinaigrette over the salad ingredients. Toss gently until all ingredients are evenly coated with the dressing.
Taste the salad and adjust seasonings if necessary, adding more salt, pepper, or lemon juice to your preference.
For best flavor and to allow the ingredients to meld, cover the salad and refrigerate for at least 30 minutes before serving. This salad can be served chilled or at room temperature.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1Ensure quinoa is completely cooled before mixing to prevent wilting the vegetables and keep the salad fresh and crisp.
- 2Toast almonds gently over medium-low heat to avoid burning; stir frequently until they are golden and fragrant.
- 3Adjust the dressing to your taste; add more lemon for tang, olive oil for richness, or a pinch of red pepper flakes for a subtle kick.
- 4For optimal meal prep, store the dressing separately if preparing more than 2 days in advance, then toss just before serving. If consuming within 2-3 days, mixing the dressing in beforehand is fine.
Adapt it for your goals.
Protein Boost
Add grilled chicken, crumbled feta cheese (dairy or vegan), or extra chickpeas for an even higher protein content.
Herb SwapHerb Swap
Experiment with fresh dill, mint, or oregano instead of or in addition to parsley for different aromatic profiles.
Veggie MedleyVeggie Medley
Incorporate roasted vegetables like bell peppers, zucchini, or sweet potatoes for added depth, sweetness, and a heartier texture.
Why this is on our healthy list.
Complete Protein Source
Quinoa is one of the few plant foods that contain all nine essential amino acids, making it an excellent complete protein for plant-based diets and muscle repair.
Rich in Healthy Fats
Toasted almonds provide monounsaturated fats, which are beneficial for heart health, can help lower bad cholesterol levels, and promote satiety.
High in Fiber
This salad is packed with dietary fiber from quinoa, chickpeas, and vegetables, aiding digestion, promoting satiety, and helping to stabilize blood sugar levels.
Frequently asked questions
Yes, this salad is excellent for meal prep. It can be made up to 3-4 days in advance and stored in an airtight container in the refrigerator. The flavors often meld and improve over time.
