Spring Vegetable Quinoa Salad

spring vegetable quinoa salad
Kaleigh McMordie, MCN, RDN, LD
Total Time 15 min
Prep 10 min, Cook 5 min
Yield 2 servings (265 calories each)

Eating more whole grains and vegetables is a great way to lower your blood pressure. Whole grains like brown rice, quinoa, farro, and oats contain lots of heart-healthy fiber to help lower your blood pressure, among other benefits. A variety of vegetables provides blood pressure-lowering fiber, potassium, and magnesium. This salad contains both to pack a healthy punch this spring!

Take advantage of the many fresh spring vegetables available this time of year in a delicious spring vegetable quinoa salad that is as easy to prepare as it is tasty. Just blanch the asparagus and peas at the same time and mix up with the rest of the ingredients. The lemon vinaigrette contains only 3 ingredients and no salt, so it’s much better for your heart than bottled salad dressings.

Ingredients

  • 1 cup asparagus spears, cut into 3-inch pieces
  • 1/2 cup peas, fresh or frozen
  • 1 cup cooked quinoa
  • 2 cups arugula
  • 1/2 cup radishes, sliced thinly
  • 1/4 cup fresh mint leaves, roughly chopped
  • juice of 1 lemon
  • 1 tablespoon olive oil
  • 1/2 teaspoon freshly cracked black pepper

Preparation

  1. Place asparagus and peas into a small skillet or saucepan and cover with water. Bring to a gentle boil and cook until asparagus are bright green, about 1 minute. Immediately remove from heat, drain, and place asparagus and peas into an ice water bath to stop the cooking. Let cool and drain.
  2. In a large bowl, toss cooled asparagus and peas, quinoa, arugula, radishes, and mint.

  3. In a small bowl, whisk together lemon juice, olive oil and pepper. Pour over salad and toss to coat. Refrigerate until ready to serve.

    Ingredient Variations and Substitutions

    You can use any cooked whole grain, such as farro or brown rice, in place of quinoa.

    For extra protein, add edamame, chickpeas, or grilled chicken.

    Cooking and Serving Tips

    Make a big batch of quinoa at the beginning of the week to make recipes like this even simpler.

    This bright spring salad is perfect for packing for lunch. The flavors blend even more as it sits in the refrigerator overnight. You can also serve this salad alongside your favorite grilled chicken or fish for a light spring dinner.

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