Quinoa salad loaded with a fresh vinaigrette and a rainbow of fruits and vegetables is easily portable, nourishing and light but satiating. They are perfect for picnics and BBQs because they are more food safe then mayonnaise based salads and they will provide lots of energy for fun and games without leaving anyone with weighed down or bloated feelings. The fiber, healthy fats and protein make a whole grain salad like this very filling because it provides everything needed to keep our bodies optimally fueled. Moreover, it can help balance out regular summer indulgences like sugary cocktails, red and/or processed meats and sugary frozen treats. This particular version combines rich mangoes, dense edamame beans, refreshing cucumber, crunchy red peppers, sweet carrots and fragrant fresh cilantro and mint with a spicy coconut oil vinaigrette with the freshness of lime and orange juice and the subtle boldness of balsamic vinegar. No matter what time of year it is always important to consume a range of fresh fruits and vegetables for their vitamins, minerals and antioxidants but their high water content can be especially beneficial on active, warm days when we need some extra hydration.
- 4 cups cooked quinoa (or 1¾ cup uncooked)
- 2 mangoes, peeled and diced
- 1½ cup shelled edamame (organic if possible)
- 1 cup cucumber, sliced thinly and quartered
- 1 red pepper, chopped finely
- ¾ cup carrot shredded (2-3 carrots)
- ¼ cup fresh cilantro, minced
- 2 tablespoons fresh mint, minced
- Optional: 2-3 avocados, diced
- Optional serving accompaniment: 1 lime cut into wedges
- Spicy Coconut Vinaigrette
- 2 tablespoons cold-pressed coconut oil
- 2 tablespoons fresh lime juice (from 1 lime)
- 2 tablespoons fresh orange juice (from ½ small orange)
- 2 tablespoons hot sauce
- 1 tablespoon balsamic vinegar
- ¼ teaspoon sea salt
- If the quinoa is uncooked fill a large pot ⅔ full with water and bring to boil on the stove over high heat. Once the water is at a raging boil add in the quinoa and leave for 10 minutes then drain with a sieve or colander with small enough holes to keep the quinoa in. Quinoa is often cooked like rice but this method, cooking it like pasta, takes half the time and works well.
- Combine all the salad ingredients together in a large bowl and toss to combine.
- Whisk the salad vinaigrette ingredients together in a small bowl then add to the salad and toss until evenly distributed. If the coconut oil is hardened then warm it up by placing the bowl of it in a larger bowl with a bit of hot water. The heat will come through to the smaller bowl and melt the oil until it becomes completely liquid.
