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Citrus Quinoa Salad with Avocado
A refreshing protein-rich salad with seasonal citrus fruits
Prep Time
15 mins
Cook Time
20 mins
Difficulty
Easy
Servings
4
Ingredients
For the Salad
-
1 cup quinoa, rinsed
-
2 cups water or vegetable broth
-
2 oranges, peeled and segmented
-
1 grapefruit, peeled and segmented
-
2 ripe avocados, diced
-
1/4 cup fresh mint leaves, chopped
For the Dressing
-
3 tbsp extra virgin olive oil
-
2 tbsp fresh lemon juice
-
1 tbsp honey or maple syrup
-
1 tsp Dijon mustard
-
Salt and pepper to taste
Nutrition Information (per serving)
Calories
320
Protein
8g
Carbs
42g
Fat
15g
Instructions
-
1
Rinse quinoa thoroughly under cold water using a fine mesh strainer.
-
2
In a medium saucepan, combine quinoa and water (or vegetable broth). Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes until water is absorbed and quinoa is fluffy.
-
3
While quinoa is cooking, prepare the citrus fruits by peeling and segmenting the oranges and grapefruit. Collect any juice for the dressing.
-
4
Make the dressing by whisking together olive oil, lemon juice, honey or maple syrup, Dijon mustard, salt, and pepper in a small bowl.
-
5
Once quinoa is cooked, fluff with a fork and let cool for 5-10 minutes.
-
6
In a large bowl, combine the cooled quinoa, citrus segments, diced avocado, and chopped mint.
-
7
Pour the dressing over the salad and gently toss to combine. Serve immediately or refrigerate for up to 2 hours before serving.
Chef's Tips
- For best flavor, toast the quinoa in a dry pan for 2-3 minutes before cooking.
- Add toasted pumpkin seeds or sliced almonds for extra crunch and protein.
- This salad can be made ahead and stored in the refrigerator, but add the avocado just before serving to prevent browning.
Health Benefits
Quinoa
- Complete protein source containing all nine essential amino acids
- High in fiber, promoting digestive health and satiety
- Rich in minerals including magnesium, iron, and zinc
- Contains antioxidants that help fight inflammation
Citrus Fruits
- Excellent source of vitamin C, boosting immunity
- Contains flavonoids with antioxidant properties
- Provides soluble fiber for heart health
- Low glycemic index, helping to regulate blood sugar
Avocado
- Rich in heart-healthy monounsaturated fats
- High in potassium, supporting healthy blood pressure
- Contains lutein and zeaxanthin for eye health
- Provides vitamin E, an important antioxidant
Olive Oil
- Contains anti-inflammatory compounds
- Rich in antioxidants, particularly vitamin E
- Supports heart health and may reduce risk of heart disease
- Helps with absorption of fat-soluble vitamins
Dietary Information
Community Tips
Priya Sharma
MumbaiI added some roasted cumin seeds and a pinch of chaat masala to give this a more Indian twist. It was absolutely delicious and my family loved it!
Rahul Patel
BangaloreI substituted the honey with jaggery syrup for a more traditional sweetener. Also added some pomegranate seeds for extra crunch and color. Perfect for summer lunches!
Ananya Gupta
ChennaiFor a protein boost, I added some pan-roasted paneer cubes marinated in lemon juice and black pepper. Makes it a complete meal for my kids' lunchboxes!
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Your personal guide to healthy eating and nutrition
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Hello Aisha! Welcome back. How can I help you today with your healthy eating journey?
I need help creating a meal plan for the week. I'm trying to follow a keto diet.
I'd be happy to help you create a keto meal plan! A ketogenic diet typically consists of high fat, moderate protein, and very low carbohydrates. Here's a suggested meal plan for a day:
Would you like me to create a full week's meal plan with breakfast, lunch, and dinner options?
Yes, please! I'd like to include some Indian recipes if possible.
Perfect! Here's a keto-friendly Indian meal plan for the week:
Monday
- Breakfast: Paneer Bhurji with Keto Roti
- Lunch: Tandoori Chicken with Cauliflower Rice
- Dinner: Palak Paneer (without onions)
Tuesday
- Breakfast: Keto Coconut Chutney with Egg Dosa
- Lunch: Mutton Curry with Cauliflower Rice
- Dinner: Baingan Bharta with Keto Naan
Would you like to see the full week's plan, or would you prefer me to generate a shopping list for these first two days?
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Organic Mixed Berries
Premium quality mixed berries sourced from organic farms. Perfect for smoothies, desserts, and healthy snacking. Rich in antioxidants and vitamins.
Product Details
- Premium quality mixed berries (strawberries, blueberries, blackberries, raspberries)
- Sourced from certified organic farms in Himachal Pradesh
- Flash-frozen at peak ripeness to preserve nutrients and flavor
- No added sugar, preservatives, or artificial colors
- Eco-friendly packaging made from recycled materials
- Shelf life: 12 months when kept frozen
Health Benefits
- Rich in antioxidants that help fight inflammation
- High in fiber for digestive health
- Excellent source of vitamin C for immune support
- Low glycemic index, suitable for managing blood sugar
- Contains essential minerals including manganese and potassium
- Natural source of polyphenols for heart health
Nutrition Facts
Serving Size: 100g
Calories: 65
* Percent Daily Values (DV) are based on a 2,000 calorie diet.
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Priya Sharma
Verified PurchaseThese berries are absolutely amazing! The flavor is so fresh and vibrant, it's hard to believe they're frozen. I use them in my morning smoothies and they've made a huge difference in taste compared to other brands.
Reviewed on May 15, 2023
Rahul Patel
Verified PurchaseI've been following a keto diet, and these berries have been a lifesaver for my sweet cravings. They're low in carbs but still satisfy my sweet tooth. The subscription option is super convenient too!
Reviewed on April 28, 2023
Ananya Gupta
Verified PurchaseMy kids love these berries! I appreciate that they're organic and don't have any added sugar. We use them in smoothies, oatmeal, and even homemade popsicles. The quality is consistently excellent.
Reviewed on April 10, 2023You May Also Like
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Aisha Sharma
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| Order ID | Date | Items | Total | Status | Actions |
|---|---|---|---|---|---|
| #TEF12345 | May 20, 2023 | 5 items | ₹1,245.00 | Delivered | |
| #TEF12289 | May 12, 2023 | 3 items | ₹845.00 | Delivered | |
| #TEF12156 | May 5, 2023 | 7 items | ₹1,890.00 | Delivered |
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Nutrition Balance
Your diet is well-balanced for your keto goals. Consider increasing fiber intake slightly for optimal digestive health.
Dietary Adherence
You're doing great with your dietary goals! Your consistency has improved by 12% compared to last month.
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Based on your keto preferences, try our new "Keto Coconut Flour Pancakes" recipe for a nutrient-dense breakfast option.
Consider adding more magnesium-rich foods like spinach and pumpkin seeds to support your keto lifestyle.
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