Easy & Refreshing Quinoa Salad for Spring
As the days grow longer, I crave meals that are light, refreshing, and energizing. That’s exactly what this Spring Fresh Quinoa Salad offers. It’s a quick, nutrient-packed dish I come back to again and again this time of year.
This salad checks every box: it’s easy to make, satisfying, and wonderfully adaptable.
These ingredients pack a punch.
Each ingredient in this salad was chosen with purpose—together, they create a vibrant meal that nourishes body, mind, and spirit.
Quinoa
Quinoa is a complete protein with all nine essential amino acids, making it a great plant-based option for strength and energy. It’s rich in fiber and minerals like magnesium and iron, which support digestion and heart health. Studies also show it contains natural compounds that help reduce inflammation and protect cells from damage. (Antioxidants, 2023).
Mint
Mint cools and calms the body, supporting digestion and clearing congestion—especially helpful in spring. Studies show it has powerful antioxidant and antimicrobial effects, helping protect against illness and inflammation. (Molecules, 2021).
Cilantro
Cilantro supports digestion, cooling, and cleansing in the body—key for balancing spring’s Kapha energy. It’s rich in antioxidants and may help lower cholesterol and blood pressure. Research also points to its heart-protective and detoxifying effects (Molecules, 2022).
Red Onion
In Ayurveda, red onions stimulate circulation and support the body’s natural cleansing processes. Modern studies show they’re rich in antioxidants and may help protect cells from toxic stress caused by heavy metals. This effect is likely due to the synergy of compounds like quercetin and anthocyanins (Life, 2024).
Olive Oil
Rich in healthy fats and antioxidants, olive oil supports heart health and reduces inflammation. Its polyphenols protect cells from oxidative stress (Nutrients, 2019). In Ayurveda, nourishing oils like this help carry nutrients deep into the tissues.
Lime
Lime juice supports digestion and helps balance the body’s pH—making it perfect for spring’s natural detox. In Ayurveda, its sour taste awakens the digestive fire (agni) and clears sluggishness. Rich in compounds like limonene, citrus oils have antioxidant and anti-inflammatory properties that protect cells and support immunity (Plants, 2023).
Spinach, Cucumber & Avocado (Optional Add-Ins)
Spinach: Packed with chlorophyll for detox and blood oxygenation.
Cucumber: Hydrating and cooling, with silica for skin and tissue health.
Avocado: Full of healthy fats and potassium to balance electrolytes and boost energy.
Spring Fresh Quinoa Salad Recipe
Serves: 4 | Prep Time: 10 minutes | Cook Time: 15 Minutes | Dietary Info: Gluten-Free, Vegan
Ingredients
1 cup quinoa
2 cups water
¼ cup red onion, finely chopped
2 tbsp fresh mint, finely chopped
½ cup fresh cilantro, finely chopped
⅓ cup olive oil
Juice of 2 whole limes
1 tsp mineral salt
¼ tsp black pepper
Optional Add-Ons:
½ cup sautéed spinach
½ cucumber, diced
1 avocado, sliced
Instructions
Rinse the quinoa thoroughly under cold water to remove its natural coating, saponin, which can taste bitter.
In a saucepan, bring water to a boil.
Add quinoa, reduce heat, cover, and simmer for about 15 minutes, or until fluffy. Let cool slightly.
Sauté the red onion in 1 tablespoon olive oil over medium heat for 2–3 minutes. This softens its bite and enhances its natural cleansing properties.
In the same pan, lightly sauté spinach (if using) for 1–2 minutes until just wilted.
In a large bowl, combine cooked quinoa with onions, mint, cilantro, olive oil, lime juice, salt, and pepper. Toss gently.
Serve immediately or chill for 2 hours. Add your favorite toppings before serving.
This salad is more than just a meal—it’s a way to align with the lightness and renewal of spring. With fresh herbs, vibrant flavors, and nourishing ingredients, it supports digestion, circulation, and seasonal balance.
I hope it brings the same sense of vitality to your table as it does to mine.
Be well,
