Vegan Quinoa Salad

Health Score:

100 / 90

Difficulty: easy

Preparation: 45 min.

Calories: 424 calories

Grilled Chicken Quinoa Salad with Roasted Veggies

Description: This vibrant salad combines protein-packed quinoa and grilled chicken with an array of colorful roasted vegetables. Tossed in a zesty lemon-herb dressing, it’s a nutritious, flavorful, and filling meal perfect for lunch or dinner.

Quick Summary

• Healthy Score: Very high in protein, fiber, and vitamins 🍏

• Calories: ~450 kcal per serving

• Serves: 4

• Prep Time: 15 minutes

• Cook Time: 30 minutes

• Total Time: 45 minutes

• Difficulty: Easy

Nutritional Info (Per Serving)

• Calories: ~450 kcal

• Macronutrients: Protein: 36g, Carbs: 45g, Fat: 12g

• Key Vitamins/Minerals: Vitamin C, Iron, Magnesium, Fiber

Ingredients

• Main Ingredients

  • Quinoa, uncooked – 200 g

  • Chicken breast, boneless and skinless – 400 g

  • Bell peppers (red, yellow, or orange), chopped – 200 g

  • Zucchini, sliced – 100 g

  • Cherry tomatoes, halved – 100 g

  • Baby spinach – 100 g

• Dressing

  • Olive oil – 30 mL

  • Lemon juice – 30 mL

  • Garlic, minced – 1 clove

  • Fresh parsley, chopped – 10 g

  • Salt – 1/2 tsp

  • Black pepper – 1/4 tsp

• Optional Add-ins

  • Crumbled feta – 50 g

  • Sliced avocado – 1 medium

• Substitutions

  • Chicken: Replace with chickpeas or tofu for a vegetarian version.

  • Quinoa: Substitute with brown rice or farro if preferred.

Instructions

1. Prep

   • Rinse quinoa thoroughly under cold water. Dice vegetables and set aside.

   • Season chicken breast with a pinch of salt and pepper.

2. Cook Quinoa

   • In a medium pot, combine quinoa with 400 mL of water. Bring to a boil, then reduce heat and let simmer for 15–20 minutes until water is absorbed and quinoa is fluffy.

3. Grill Chicken

   • Heat a grill pan over medium heat. Grill chicken for 6–8 minutes on each side until fully cooked. Let it rest for a few minutes, then slice into strips.

4. Roast Vegetables

   • Preheat oven to 200°C. Arrange chopped bell peppers, zucchini, and cherry tomatoes on a baking sheet. Drizzle with a little olive oil, sprinkle with salt and pepper, and roast for 15–20 minutes until tender and slightly caramelized.

5. Prepare Dressing

   • In a small bowl, whisk together olive oil, lemon juice, minced garlic, chopped parsley, salt, and pepper.

6. Assemble Salad

   • In a large bowl, combine cooked quinoa, baby spinach, roasted veggies, and grilled chicken slices. Drizzle with dressing and toss gently to combine.

7. Finishing Touches

   • If desired, add crumbled feta and sliced avocado on top before serving. Enjoy warm or at room temperature.

Tips & Variations

• Substitution Tips: Use plant-based protein options like chickpeas or tofu for a vegan version, and gluten-free grains like millet if needed.

• Storage & Meal Prep: Store leftovers in an airtight container in the fridge for up to 3 days. Dressing can be made in advance and stored separately.

• Serving Suggestions: Serve with a side of mixed greens or a whole-grain pita for extra fiber.