Beet and Quinoa Salad
Beet and quinoa salad with a lime and mustard dressing is a refreshing and vibrant salad ideal for those warm summer nights. Vegan-friendly and loaded with healthy ingredients, this salad gets plenty of color from the rich raw beets, crunchy green beans, and crisp red onion. Taking the flavors up a notch is the refreshing mint and avocado, mixed with soft fluffy quinoa that’s cooked to perfection and drizzled with a delicious lime and mustard dressing.
Equipment
- 1 Large bowl
- Box Grater
- Salad spoons or tongs
- Lemon squeezer (optional)
- Small bowl, for serving
- Kitchen knife and cutting board
Ingredients
For the Salad
- ½ cup quinoa rinsed
- 1 cup green peas we used frozen peas
- 1 raw beet peeled
- 1 large carrot peeled
- 1 English cucumber cut into half-moons
- 1 cup cherry tomatoes
- 1 small red onion finely sliced
- Handful of green beans
- 1 avocado cubed
- Fresh mint or parsley
For the lime and mustard dressing
- 3 tablespoons olive oil
- Juice from 1 lime
- 1 teaspoon apple cider vinegar
- 1 tablespoon chopped fresh mint
- 2 tablespoons Maple Syrup
- 1 teaspoon Dijon mustard
- Salt and pepper to taste
Instructions
Step 1 - Prepare quinoa
- Rinse the Quinoa: Before cooking, rinse quinoa thoroughly under cold water using a fine-mesh strainer. This removes any bitter-tasting saponins that coat the seeds.½ cup quinoa
- Water to Quinoa Ratio: The general ratio for cooking quinoa is 2 parts water to 1 part quinoa. For example, if you're cooking 1 cup of quinoa, you'll need 2 cups of water.
- Boil the Water: In a saucepan, bring the water to a boil.
- Add Quinoa: Once the water is boiling, add the rinsed quinoa to the saucepan.
- Simmer: Reduce the heat to low, cover the saucepan with a lid, and let the quinoa simmer for about 15-20 minutes, or until all the water is absorbed and the quinoa is tender. You'll know it's done when the grains become translucent and the germ ring appears.
- Fluff with a Fork: Once cooked, remove the saucepan from the heat and let it sit, covered, for a few minutes. Then, fluff the quinoa with a fork to separate the grains. Set aside to cool and for use later.
Step 2 - Prepare salad veggies
- Peel the skin from the carrot, then use the peeler to peel small strips. Alternatively, use a sharp kitchen knife to cut fine slices.1 large carrot
- Remove the stalks from the beans and cut them into bite-sized pieces.Handful of green beans
- Cut your cucumber down the middle lengthways, then into small half moons around 0.5cm (¼ inch) thick.1 English cucumber
- Halve the cherry tomatoes and finely slice the red onion (the finer the better).1 cup cherry tomatoes, 1 small red onion
- Peel and finely slice the raw beet (see detailed instructions in the article body).1 raw beet
- Right before serving, halve the avocado, remove the seed, and slice it into small pieces.1 avocado
Step 3 - Arrange salad
- To a large mixing bowl, add half the salad ingredients (except the avocado) and around half of the cooled quinoa. Mix well. Then add the remaining quinoa and salad ingredients and mix well again.1 cup green peas
Step 4 - Prepare the lime and mustard dressing
- Add all the dressing ingredients to a small bowl and whisk well for around 1 minute.3 tablespoons olive oil, Juice from 1 lime, 1 teaspoon apple cider vinegar, 1 tablespoon chopped fresh mint, 2 tablespoons Maple Syrup, 1 teaspoon Dijon mustard, Salt and pepper
Step 5 - Dress Salad and Serve
- Season to taste and drizzle dressing over the salad.
- Toss the salad and add the avocado chunks and plenty of freshly chopped mint.Fresh mint
Video
Notes
Cooking tips:
- You can use a spiralizer to cut your carrot, beet, and other veg into thin slices.
- Cooked beets can be used as a substitute for raw beets. More info about the nutrition differences between the two can be found below in the main article.
- The lime and mustard dressing can be made in a jar with a sealable lid, allowing for handy storage of any leftover dressing.