Warm Quinoa Salad with Roasted Veggies combines protein-rich quinoa with a colorful medley of oven-roasted veggies, offering a perfect balance of flavors and textures.
I’ll never forget my trip to Peru, where I had the incredible opportunity to dine with a local family in the heart of the Andes. As we gathered around their rustic wooden table, our host proudly presented a colorful array of dishes, featuring several different varieties of quinoa. I was amazed to learn that there are over 3,000 varieties of this ancient superfood, each with its unique flavor and texture.
As we savored the nutty warmth of red quinoa and the delicate taste of white quinoa, our host shared stories of how this “mother grain” has been cultivated in the Andean region for over 5,000 years. Once considered sacred by the Incas, quinoa has now found its way onto plates around the world, celebrated for its exceptional nutritional profile and versatility in cooking.
Join us as we delve deeper into the rich history and endless possibilities of quinoa, inspired by the warm hospitality and culinary wisdom of Peru. Let’s discover how this ancient grain can transform your meals into nutritious, delicious adventures!
This page contains Amazon affiliate links. If you click a link, I may earn a small commission from qualifying purchases at no extra cost to you.
SIS - Simple is Smart Tip
This weeks SIS-Tip is roast your quinoa before cooking it. Roasting improves the texture and flavor of your cooked quinoa in the following ways.
Enhanced Nutty Flavor: Roasting brings out quinoa’s natural nuttiness, giving it a deeper, more complex taste that’ll make your taste buds dance.
Improved Texture: The toasting process helps the quinoa maintain a slightly firmer texture after cooking, preventing it from becoming mushy.
Faster Cooking Time: Believe it or not, toasted quinoa often cooks a bit quicker than its untoasted counterpart.
What you Will Learn:
Nutrient-Packed Meal Planning: Discover how to combine longevity-boosting ingredients like quinoa, butternut squash, and Brussels sprouts to create a nutritionally balanced meal.
Flavor Enhancement Techniques: Master the art of toasting quinoa and roasting vegetables to bring out their natural flavors and create a more complex taste profile.
Texture Balancing in Salads: Learn how to mix different textures – from the crunch of sunflower seeds to the chewiness of dried cranberries – for a satisfying eating experience.
Homemade Dressing Crafting: Understand how to whip up a simple yet flavorful dressing using extra-virgin olive oil, apple cider vinegar, and Dijon mustard, elevating your salad game.
Overview
Warm Quinoa Salad with Roasted Veggies is more than just a wholesome dish—it’s a celebration of ancient tradition, modern nutrition, and vibrant flavors. Inspired by a soul-stirring experience in the Andes of Peru, where quinoa has been revered for thousands of years, this recipe captures the essence of longevity and connection through food. Tricolor quinoa forms the hearty base, delivering complete plant-based protein and vital minerals, while a colorful roast of butternut squash, Brussels sprouts, and red onion provides powerful antioxidants and anti-inflammatory benefits. Tossed with crunchy sunflower seeds, sweet cranberries, and nutrient-rich baby spinach, then dressed in a zesty, homemade vinaigrette, this salad strikes the perfect balance of flavor, texture, and nourishment. Whether you’re new to quinoa or already a fan, this warm salad is a delicious reminder that eating well can be both simple and deeply satisfying—an everyday act of wellness rooted in ancient wisdom.
Longevity Nutrition of Quinoa.
Here’s why quinoa is a must-have in your longevity-focused diet:
Complete Protein: Quinoa is one of the few plant-based complete proteins, containing all nine essential amino acids. This makes it an excellent choice for maintaining muscle mass and supporting overall body function as we age.
Rich in Antioxidants: With its high content of antioxidants, quinoa helps combat oxidative stress and inflammation, two key factors in the aging process.
Heart Health Booster: Studies have shown that regular quinoa consumption can lead to significant drops in triglyceride levels, comparable to the effects of some medications. This is crucial for maintaining cardiovascular health as we age.
Blood Sugar Regulation: As a low glycemic index food. It’s glycemic index is 55 for a quinoa contrast this with white rice which is 73. Quinoa helps stabilize blood sugar levels, reducing the risk of type 2 diabetes and supporting overall metabolic health.
Nutrient Density: Packed with vitamins and minerals like magnesium, phosphorus, and B vitamins, quinoa provides essential nutrients that support various bodily functions and promote overall well-being.
Digestive Health: The fiber content in quinoa supports a healthy gut microbiome, which is increasingly recognized as a key factor in longevity and overall health.
Versatility in Diet: Quinoa’s adaptability makes it easy to incorporate into various dishes, ensuring you can enjoy its benefits regularly without getting bored. After all there are over 3K varieties of quinoa.
Ingredients for Warm Quinoa Salad with Roasted Veggies.
Tricolor Quinoa: complete plant protein and fiber for muscle maintenance and gut health
Water or low-sodium vegetable broth:
hydration and reduced sodium intake for heart healthButternut squash, rich in beta-carotene and vitamin C for antioxidant protection
Large red onion: quercetin for anti-inflammatory and heart-protective benefits
Brussels sprouts: sulforaphane for cellular health and potential cancer-fighting properties
Olive oil: monounsaturated fats for heart health and anti-inflammatory effects
Salt and pepper: moderation in sodium for blood pressure control
Sunflower seeds: vitamin E and selenium for antioxidant protection
Dried cranberries: proanthocyanidins for urinary tract health and antioxidant support
Baby spinach: lutein and zeaxanthin for eye health and cognitive function
Apple cider vinegar: potential aid in blood sugar regulation and gut health
Dijon mustard: turmeric (if present) for anti-inflammatory benefits
- Honey: antioxidants, fights inflammation and boosts immune function.
- Garlic: allicin and other sulfur compounds, improved heart health, reduced inflammation, and enhanced immune function.
Step by Step instructions for Warm Quinoa Salad with Roasted Vegetables.
Preheat your oven to 400°F (200°C).
Cook the quinoa:
- Start by roasting the quinoa. To roast quinoa, simply heat a dry skillet over medium heat, add your quinoa, and stir frequently for about 5-7 minutes until it turns golden and smells nutty.
- Rinse the quinoa. Immediately after roasting the quinoa you want to rinse it thoroughly. This exta step rinses off the saponins that give it the bitter flavor. This leaves you quinoa sweet and mild tasting.
- In a medium saucepan, combine the rinsed quinoa and water (or broth).
- Bring to a boil, then reduce heat, cover, and simmer for about 15 minutes until water is absorbed.
- Remove from heat and let stand, covered, for 5 minutes. Fluff with a fork.
Roast the vegetables:
- On a large baking sheet, toss butternut squash, red onion, and Brussels sprouts with olive oil, salt, and pepper.
- Spread in a single layer and roast for 25-30 minutes, stirring halfway through, until vegetables are tender and caramelized.
Toast the sunflower seeds:
In a dry skillet over medium heat, toast pumpkin seeds until lightly golden and fragrant, about 3-5 minutes. Set aside.
Make the dressing:
In a small bowl, whisk together olive oil, apple cider vinegar, Dijon mustard, honey, minced garlic, salt, and pepper.
Assemble the salad:
- In a large bowl, combine the cooked quinoa, roasted vegetables, toasted pumpkin seeds, dried cranberries, and chopped greens.
- Drizzle with the dressing and toss gently to combine.
Serve warm or at room temperature.
FAQ
Can I make this salad ahead of time
Absolutely! This warm quinoa salad is perfect for meal prep. You can roast the vegetables and cook the quinoa a day in advance. Store them separately in the refrigerator, then combine and reheat gently when ready to serve. Add the fresh spinach and dressing just before eating for the best texture and flavor.
Is this recipe suitable for vegans?
Yes, this recipe is naturally vegan-friendly! It’s packed with plant-based protein from quinoa and a variety of colorful vegetables. Just ensure you’re using vegetable broth instead of chicken broth when cooking the quinoa.
How can I add more protein to this salad?
A: While quinoa is already a great source of plant-based protein, you can boost the protein content by adding chickpeas, lentils, or edamame. For non-vegan options, grilled chicken, salmon, or a sprinkle of feta cheese work well too.
Can I substitute the butternut squash with another vegetable?
Certainly! Sweet potato, pumpkin, or acorn squash make great alternatives to butternut squash. They offer similar nutritional benefits and roast beautifully. Feel free to experiment with seasonal vegetables to keep the salad exciting year-round.
What’s the best way to toast quinoa?
To toast quinoa, place it in a dry skillet over medium heat. Stir frequently for about 5-7 minutes until it turns golden and smells nutty. This simple step enhances the quinoa’s flavor and reduces any residual bitterness. Just be sure to watch it closely to prevent burning.
How long will leftovers keep in the refrigerator?
When stored in an airtight container, leftovers of this salad will keep well in the refrigerator for up to 3-4 days. The flavors often meld and improve over time, making it a great option for lunch the next day. If you’re planning to store it, consider keeping the dressing separate and adding it just before serving to maintain the best texture.
Meal Prep Guide for Warm Quinoa Salad with Roasted Vegetables
Get ready to streamline your week with this nutritious and delicious meal prep plan for our Warm Quinoa Salad! Here’s how to prep this longevity-boosting dish in advance:
Quinoa (Sunday):
- Toast and cook a large batch of quinoa (2-3 cups dry).
- Cool completely and store in an airtight container in the fridge.
Roasted Vegetables (Sunday):
- Peel and cube butternut squash, halve Brussels sprouts, and cut red onion into wedges.
- Toss with olive oil, salt, and pepper.
- Roast at 400°F (200°C) for 25-30 minutes until tender and caramelized.
- Cool and store in a separate container in the fridge.
Dressing (Sunday):
- Whisk together extra-virgin olive oil, apple cider vinegar, and Dijon mustard.
- Store in a small jar or container in the fridge.
Prep Add-ins (Sunday):
Measure out portions of sunflower seeds and dried cranberries into small containers or bags.
Fresh Components (Night before or morning of):
Roughly chop baby spinach and store in a container with a paper towel to absorb moisture.
Assembly (Day of eating):
- Portion out quinoa and roasted veggies into microwave-safe containers.
- Add sunflower seeds and dried cranberries.
- Keep fresh spinach and dressing separate until ready to eat.
- When ready to enjoy, heat quinoa and veggie mixture, then toss with spinach and dressing.
Pro Tips:
- This prep makes 4-5 servings, perfect for a week of lunches.
- For added protein, prep some grilled chicken or chickpeas to mix in.
- Rotate seasonal veggies to keep things interesting and nutritionally diverse.
Warm Salad with Quinoa and Lentils
Equipment
- This page contains Amazon affiliate links. If you click a link, I may earn a small commission from qualifying purchases at no extra cost to you
- To see the ingredient amounts in metric units, click the blue "METRIC:" button between the ingredients and the instructions for this recipe.
Ingredients
For the Salad
- 1 cup quinoa, toasted and rinsed
- 2 cups low-sodium veggie broth
- 2 cups butternut squash peeled and cubed
- 1 large red onion cut in wedges
- 2 cups Brussel sprouts cut in half
- 2 tbsp olive oil
- salt and pepper to taste
- ¼ cup dried cranberries
- ¼ cup toasted sunflower seeds
- 2 cups baby spinach
For the Dressing
- 3 tbsp olive oil
- 2 tbsp apple cider vinegar
- 1 tbsp Dijon mustard
- 3 tbsp honey
- 1 clove fresh or roasted garlic minced
- salt and pepper to taste
Instructions
- Preheat the oven to 400℉
- Roast the Quinoa:Add the quinoa to a dry skillet and toast on medium high heat until golden and aromatic. Immediately rinse the quinoa under running water to wash off the saponins. Quinoa has saponins a bitter substance on its outer coat that acts as a natural insect repellant. When you toast and wash the quinoa, it gets rid of the bitterness
- Cook the quinoa: In a medium saucepan, combine quinoa and water(or vegetable broth).Bring to a boil, then reduce heat, cover, and simmer for about 15 minutes until water is absorbed. Remove from heat and let stand, covered, for 15 minutes. Fluff with a fork.
- Roast the vegetables:While the quinoa is cooking, On a large baking sheet, toss butternut squash,red onion, and Brussels sprouts with olive oil, salt, and pepper. Spread in a single layer and roast for 25-30minutes, stirring halfway through, until vegetables are tender and caramelized.
- Toast the pumpkin seeds: In a dry skillet over medium heat, toast sunflower seeds until lightly golden and fragrant, about 3-5 minutes. Set aside.
- Make the dressing:In a small bowl, whisk together olive oil, apple cider vinegar, Dijon mustard, honey, minced garlic, salt, and pepper.
- Assemble the salad:In a large bowl, combine the cooked quinoa,roasted vegetables, toasted pumpkin seeds, dried cranberries, and chopped greens.Drizzle with the dressing and toss gently to combine.
- Serve warm or at room temperature.For Meal Prep: Read the blog.
