15 December 2024

Carrot & Quinoa Salad

This Carrot & Quinoa Salad is anything but ordinary, you have to try it! It’s a vibrant and nutritious mix of goodness that energizes your body and nourishes your soul. Preparing this delicious bowl is incredibly easy; simply combine fresh ingredients like arugula, feta cheese, cashews, cranberries, and lentils. What truly elevates the flavor of this salad is the delicate vinaigrette, a perfect blend of sweet honey and bold Dijon Mustard. This vegetarian meal idea is packed with essential nutrients, making it a complete dish that will leave you satisfied and fueled.

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Usually, I enjoy salads in summer because of the hot weather and the need for light, fresh food. However, sometimes in winter or autumn, I like to switch from a more comforting meal to something quicker and easy to prepare. For lunch, I don’t mind having a simple and low-calorie meal because I am usually in a rush, so I try not to feel full from eating too much. On the other hand, at dinner, I dedicate more time to my meal and truly appreciate a cozy dish. This Carrot & Quinoa Salad is the ultimate solution, as it provides flavor, texture, and all the energy you need to get through the day.

The “sweet and savory” concept has gained popularity in recent years with the rise of fusion cuisine, which blends fruits, greens, nuts, cheeses and proteins. Additionally, delicate dressings, such as this honey and mustard vinaigrette, elevate this type of salad.

This Carrot & Quinoa Salad can be stored in the fridge for about 3 to 4 days. For best results, store individual ingredients separately and add them just before serving to maintain their texture. Lastly, if possible, wait to season the salad until the last minute to prevent certain ingredients from wilting too quickly.

Ingredients for quinoa bowl

Quinoa: this grain is rich in fiber, magnesium, iron, and potassium, making it an excellent plant-based protein source. Moreover, quinoa is a great gluten-free alternative, ideal for those with celiac disease. Its neutral flavor complements and enhances other ingredients in this dish. Lastly, quinoa has a low glycemic index and is low in calories, promoting satiety and helping regulate blood sugar levels.

Feta: this cheese has a tangy flavor that offers a delightful contrast to the milder and sweeter ingredients in this vegetarian Carrot & Quinoa Salad. Feta also adds a crumbly texture and a vibrant white color to the bowl. Furthermore, it is a good source of calcium and protein, helping to promote satiety without contributing excessive calories.

Cashews: this nut has a buttery flavor that adds richness to the Carrot & Quinoa Salad while also providing also a satisfying crunch. Cashews are rich in healthy fats and contribute to the protein content of this vegetarian dish. Finally, the amount of magnesium, zinc and vitamin E, makes this bowl even more nutritious.

Cranberries: dried cranberries provide a pleasant chewy texture that contrasts with the crunchiness of nuts and pumpkin seeds. This fruit is rich in antioxidants and fiber, which aid digestion and promote satiety. Finally, their vibrant red color makes the salad visually appealing.

Arugula: this is the base of the Carrot & Quinoa Salad and adds a peppery taste, completing the overall flavor profile. Arugula has a bold and zesty flavor and provides a crisp texture, contrasting with the other softer ingredients like quinoa and vegetables. Morevoer, it’s a source of antioxidants, which have anti-inflammatory and detoxifying properties.

Carrots: grated carrots add a sweet touch and satisfying crunch to the salad. Moreover, this vegetable is full of beta-carotene, which is converted into vitamin A, promoting overall health and immune function.

Lentils: this legume has an earthy flavor that complements both savory and tangy ingredients in the Carrot & Quinoa Salad. Lentils provide a plant-based source of protein and help promote a sense of fullness. They are rich in fiber, which supports digestion, and iron. I use canned lentils to save time, but dry lentils work great too.

Pumpkin seeds: they add a pleasant crunchy texture and their healthy fats content promote heart health. Pumpkin seeds are a source of vegan protein and are loaded with minerals like magnesium, iron, and zinc, along with antioxidants that reduce inflammation.

Find the complete recipe with measurements below.

How to prepare a nutritious meal

Prepare the vinaigrette : whisk the mustard, honey, olive oil, lemon juice, apple cider vinegar, salt and black pepper. Next, in a large bowl put the arugula, quinoa, cranberries, feta, chopped cashews, grated carrots, lentils, pumpkin seeds.

Season the salad with the vinaigrette.

My tips for a wholesome salad

You can toast the cashews and pumpkin seeds before adding them to the Carrot & Quinoa Salad.

Baby spinach is a substitute for arugula.

I use canned lentils, but you can opt for dry legumes, making sure to cook them in water according to the directions on the package.

Did you try this recipe? Don’t forget to share it with me tagging @nutritiouslysofia on Instagram!