Red Quinoa and Avocado Salad Recipe

Cook Time: 15 minutes

Quinoa Salad with Avocado

This refreshing quinoa salad is perfect for a light lunch or dinner. Packed with vibrant veggies, healthy fats, and proteins, its easy to prepare and full of flavor.

Ingredients

• cup water
• cup red quinoa
• 1 cup cherry tomatoes, halved
• cup diced cucumber
• cup diced red onion
• 2 tablespoons lime juice
• teaspoon ground cumin seed
• Salt and pepper to taste
• 2 cups baby spinach leaves
• 1 avocado, peeled, pitted, and sliced

Directions

1. In a medium saucepan, bring the water and quinoa to a boil over high heat. Once boiling, reduce the heat to medium-low, cover, and let it simmer for 15-20 minutes, or until the quinoa is tender and the water has been absorbed.
2. Transfer the quinoa into a medium bowl and refrigerate for about 30 minutes, or until its chilled.
3. Once the quinoa has cooled, stir in the cherry tomatoes, cucumber, and diced red onion.
4. Season the mixture with lime juice, ground cumin, salt, and pepper, then mix everything together thoroughly.
5. Divide the baby spinach leaves onto two plates and top with the quinoa salad mixture.
6. Garnish each serving with sliced avocado and serve chilled.

Tips

• Rinse the quinoa thoroughly before cooking to remove its natural bitter coating.
• If you can't find red quinoa, you can easily substitute it with regular quinoa the taste is the same!
• Quinoa can usually be found in the organic or bulk food sections of most grocery stores.

Nutrition Facts (per serving)

Calories	Fat	Carbs	Protein	Fiber	Sodium
311	17g	37g	8g	12g	46mg

Percent Daily Values* are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Origin and History

The Red Quinoa and Avocado Salad has gained popularity in recent years due to the growing global interest in healthy eating and plant-based diets. Quinoa, an ancient grain that originated in the Andean region of South America, has been a staple food for over 5,000 years. Historically, the Incas referred to quinoa as the "mother of all grains." It was highly revered for its nutritional properties, including its rich protein content and amino acid profile. While quinoa was once considered a local delicacy, its health benefits have led to a surge in global consumption. The use of avocado in this dish is relatively modern, as avocados have gained recognition as a superfood in recent decades, particularly in Western diets.

Regional Features

The key ingredients in this dish red quinoa and avocado are both known for their versatility and nutritional benefits. Red quinoa, unlike the more commonly used white variety, has a slightly nuttier flavor and a firmer texture. It holds up well in salads and provides a visual contrast due to its reddish hue. Avocados, originating from Central and South America, are now widely used around the world in salads, sandwiches, and even desserts. This salad blends traditional South American ingredients with modern health trends, offering a fresh, nutrient-dense meal ideal for warm climates.

Difference from Similar Dishes

Red quinoa and avocado salads are part of a broader category of grain-based salads, often compared to dishes like tabbouleh or couscous salads. However, the use of quinoa sets this recipe apart due to its superior protein content, including all nine essential amino acids. Unlike couscous or bulgur, which are derived from wheat, quinoa is naturally gluten-free, making it a popular choice for those with dietary restrictions. Additionally, the addition of cumin and lime juice imparts a distinctive flavor profile that distinguishes this salad from other grain-based dishes, which might rely on olive oil or vinegar for tang.

Where is it Typically Served?

The Red Quinoa and Avocado Salad is often served as a light lunch or dinner, especially in warm weather. It is a common choice for potlucks, picnics, and barbecues due to its ease of preparation and vibrant flavors. In regions where quinoa is native, such as Peru, this salad might be served alongside grilled meats or seafood. In other parts of the world, it may appear as a side dish to complement more hearty meals or as part of a vegetarian spread. The dish is also a staple in health-conscious eateries and vegan restaurants, where it is appreciated for its nutritional value and refreshing taste.

Interesting Facts

• Quinoa was declared by the United Nations as the "International Year of Quinoa" in 2013, recognizing its potential to contribute to global food security due to its high nutritional content.
• The red variety of quinoa is often seen as more aesthetically pleasing in salads because of its deep color and texture.
• Avocados are technically a fruit, not a vegetable, and have become a symbol of healthy eating in many cultures worldwide.
• This salad is rich in dietary fiber, vitamin C, and potassium, making it a heart-healthy option.

Conclusion

The Red Quinoa and Avocado Salad offers a nutritious and visually appealing dish that combines the ancient grains of the Andes with the creamy richness of avocado. Its versatility, health benefits, and vibrant flavors make it a perfect addition to any meal. Whether you're preparing it for a summer barbecue or as a light lunch, this salad is sure to impress with its refreshing taste and impressive nutritional profile.

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