Looking for a salad that’s both satisfying and nutritious? This Tomato Avocado Quinoa Salad is a perfect combination of fresh, juicy tomatoes, creamy avocado, and hearty quinoa, all elevated by the aromatic flavor of fresh basil. Whether you’re meal prepping for the week or looking for a light, healthy meal, this salad fits the bill.
Why This Salad Works
- Tomatoes: Bursting with antioxidants like lycopene, tomatoes help reduce inflammation and promote skin health.
- Avocados: Known for their heart-healthy fats, avocados provide creaminess while supplying essential vitamins and minerals.
- Quinoa: A complete protein, quinoa adds a nutty flavor and a satisfying texture, making this salad filling and nutrient-dense.
- Basil: Fresh basil not only adds a fragrant, herbaceous note but also contains anti-inflammatory properties, helping to support overall health.
Recipe: Tomato Avocado Quinoa Salad
Ingredients:
- 1 cup cooked quinoa
- 1 avocado, diced
- 1 cup cherry tomatoes, halved
- A handful of fresh basil leaves, chopped
- 2 tbsp olive oil
- 1 tbsp balsamic vinegar or lemon juice
- Salt and pepper to taste
Instructions:
- Cook the quinoa according to the package instructions. Let it cool slightly.
- In a large bowl, combine the cooked quinoa, diced avocado, and halved cherry tomatoes.
- In a small bowl, whisk together the olive oil and balsamic vinegar (or lemon juice) for the dressing.
- Pour the dressing over the quinoa mixture and toss gently to coat all ingredients evenly.
- Add chopped basil and season with salt and pepper to taste.
- Serve immediately or refrigerate for 15-30 minutes to let the flavors meld together.
Nutritional Benefits of Quinoa and Avocado
This Tomato Avocado Quinoa Salad offers a fantastic balance of macronutrients. Quinoa is one of the few plant-based sources of complete protein, making it a great option for vegetarians and vegans. It’s also gluten-free and high in fiber, promoting digestive health. Avocados, rich in monounsaturated fats, support heart health, help lower cholesterol, and keep you feeling full and satisfied. Together, these ingredients create a filling yet light dish that is perfect for lunch or dinner.
How to Customize Your Salad
This salad is highly versatile and can be adjusted to suit your preferences:
- Add more greens: Incorporate spinach or arugula for extra nutrients and color.
- Boost the protein: Add grilled chicken, chickpeas, or tofu to make the salad more protein-packed.
- Change the flavor: Swap out balsamic vinegar for lemon juice or red wine vinegar for a tangier taste.
- Extra crunch: Sprinkle some roasted sunflower seeds or chopped nuts for added texture and healthy fats.
Perfect for Meal Prep
This salad is perfect for meal prepping because it holds up well when stored in the fridge. You can make a big batch at the beginning of the week and enjoy it for lunch or dinner over the next few days. Just keep the avocado separate and add it right before serving to prevent it from browning.