Quinoa Salad with Hard Boiled Egg and Avocado Dressing

Discover a nutritious and satisfying recipe for a Healthy Quinoa Salad with Hard Boiled Egg and Homemade Avocado Dressing. This salad is packed with protein, fiber, and vibrant flavors and is perfect for a light lunch or dinner. 

I don’t know about you, but I’m a big fan of speedy salads. Anything I can prepare quickly while being healthy and nutritious is right up my alley. 

And it doesn’t get simpler than boiling an egg and cooking quinoa. Moreover, cooking a batch of quinoa that lasts several days allows you to incorporate it into various salads during the week, making it an excellent choice for meal prep. 

Simply dice fresh vegetables and assemble them in a salad bowl. This meatless salad offers ample protein from the quinoa and hardboiled egg, ensuring you feel satisfied for hours afterward.

Is quinoa healthier than rice, and what are its nutritional benefits?

• Quinoa is often considered a healthier option than rice due to its higher protein content. It is one of the few plant-based foods that is considered a complete protein, meaning it contains all nine essential amino acids that the body cannot produce on its own. This makes it an excellent protein source, especially for vegetarians and vegans.
• Quinoa has a lower glycemic index than rice, meaning it doesn’t cause a rapid spike in blood sugar levels after consumption. This can be beneficial for individuals with diabetes or managing blood sugar levels. For further insights into the glycemic index, I encourage you to explore my article titled Understanding Carbohydrates: Why Do We Need Carbs. 
• Quinoa contains essential vitamins and minerals, including iron, magnesium, phosphorus, and zinc. These nutrients are crucial in various bodily functions such as energy production, bone health, and immune function.
• Quinoa is naturally gluten-free, making it a suitable grain alternative for individuals with celiac disease or gluten intolerance.

How long does it take to cook quinoa?

Cooking quinoa is relatively quick and straightforward. In total, cooking quinoa typically takes around 15 to 20 minutes. It’s essential to keep an eye on the quinoa as it cooks and adjust the cooking time based on your preference for texture. Every package will have the cooking instructions included, but here’s a general guideline on how to cook quinoa:

• Use a ratio of 2 parts water to 1 part quinoa. For example, if you’re cooking 1 cup of quinoa, use 2 cups of water.
• In a saucepan, bring the water to a boil.
• Add the rinsed quinoa to the boiling water.
• Reduce the heat to low, cover the saucepan with a lid, and let the quinoa simmer for 15-20 minutes.
• After 15 minutes, check to see if the quinoa has absorbed all the water and is tender. If not, continue cooking for a few more minutes, checking periodically.
• Remove it from the heat once the quinoa is cooked and all the water is absorbed.
• Once cooked, use a fork to fluff the quinoa to separate the grains.
• If you plan to incorporate cooked quinoa into your meal prep routine, allow it to cool completely before transferring it to an airtight container. Store the quinoa in the refrigerator for up to 5-7 days. You can also portion the quinoa into individual containers for easy grab-and-go meals.

How do you cook hardboiled eggs?

• Place the eggs in a single layer in a saucepan or pot.
• Cover the eggs with cold water, ensuring there’s about an inch of water above the eggs.
• Place the saucepan on the stove over medium-high heat and bring the water to a boil.
• Once the water reaches a rolling boil, reduce to medium heat to maintain a gentle boil.
• Let the eggs cook in the boiling water for about 7-9 minutes for hardboiled eggs with a fully cooked yolk.
• Some people let the eggs sit in the ice water bath for about 5 minutes after cooking. I typically just add them to cold water and let them sit there. 
• Once cooled, tap the eggs gently on a hard surface to crack the shell, then peel under cold running water.

How to make the avocado dressing?

• 1/2 ripe avocado 
• Juice of 1/2 freshly squeezed lemon
• 1/4 cup plain yogurt or plain Greek yogurt
• 1 teaspoon extra virgin olive oil
• 1 clove of garlic, chopped
• Salt to taste, 1/2 teaspoon Italian seasoning, and 1/2 teaspoon dried dill weed
• Cold water (optional for thinning)
• Scoop out the avocado flesh and place it in a blender or food processor.
• Add the yogurt, lemon juice, olive oil, chopped garlic, salt, Italian seasoning, and dill weed to the blender or food processor.
• Blend until smooth and creamy, scraping down the sides of the blender or food processor as needed to ensure everything is well incorporated.
• If the dressing is too thick, thin it with a little cool water, adding a teaspoon until you reach your desired consistency.
• Once the dressing is ready, transfer it to a small bowl or container with a tight-fitting lid.

How to make quinoa salad bowl

• Combine the 3/4 cup of cooked quinoa, a handful of chopped fresh spinach, 1/4 cup cherry tomatoes, and slices of hardboiled egg in a mixing bowl.
• Drizzle the avocado dressing over the salad and toss to combine, ensuring everything is well coated.
• Serve immediately and enjoy!
• Feel free to customize your quinoa salad bowl with additional ingredients such as roasted vegetables, grilled chicken, chickpeas, or nuts and seeds. Enjoy your nutritious and delicious meal!

Making a quinoa egg salad bowl is so easy and flexible. Mix cooked quinoa with fresh veggies, top it with hardboiled egg, and add a flavorful homemade avocado dressing. It’s an excellent choice for a quick lunch, a light dinner, or meal prep. Get creative with ingredients to make your perfect bowl!

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Quinoa Salad with Hard Boiled Egg and Avocado Dressing

Discover a nutritious and satisfying recipe for a Healthy Quinoa Salad with Hard Boiled Egg and Homemade Avocado Dressing. This salad is packed with protein, fiber, and vibrant flavors and is perfect for a light lunch or dinner. 

5 from 1 vote

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Course: Breakfast, Brunch, Main Course, Salad

Prep Time: 5 minutes minutes

Cook Time: 20 minutes minutes

Total Time: 25 minutes minutes

Servings: 1 person

Calories: 541kcal

Tried this recipe?Please provide your rating!

Ingredients

• ▢ 1/2 avocado ripe
• ▢ 1/2 lemon freshly squeezed
• ▢ 1/4 cup plain yogurt
• ▢ 1 clove garlic
• ▢ salt to taste
• ▢ 1/2 tsp Italian seasoning
• ▢ 1/2 tsp dill weed dried
• ▢ 1/4 cup cherry tomatoes
• ▢ 1 handful spinach chopped
• ▢ 1 egg hardboiled
• ▢ 1 tsp olive oil extra virgin
• ▢ 1/3 cup quinoa cooked

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Instructions

• Avocado dressing: Scoop out the avocado flesh and place it in a blender or food processor.
• Add the yogurt, lemon juice, olive oil, chopped garlic, salt, Italian seasoning, and dill weed to the blender or food processor.
• Blend until smooth and creamy, scraping down the sides of the blender or food processor as needed to ensure everything is well incorporated.
• If the dressing is too thick, thin it with a little cool water, adding a teaspoon until you reach your desired consistency.
• Once the dressing is ready, transfer it to a small bowl or container with a tight-fitting lid.
• Assemble the salad: Combine the 3/4 cup of cooked quinoa, a handful of chopped fresh spinach, 1/4 cup cherry tomatoes, and slices of hardboiled egg in a mixing bowl.
• Drizzle the avocado dressing over the salad and toss to combine, ensuring everything is well coated.
• Serve immediately and enjoy!

Video

Notes

• Refer to the post above for video instructions and other useful information.
• Nutrition information provided is an estimate and may vary based on the specific ingredients you use.
• How long does it take to cook quinoa? 
• Use a ratio of 2 parts water to 1 part quinoa. For example, if you’re cooking 1 cup of quinoa, use 2 cups of water.
• In a saucepan, bring the water to a boil.
• Add the rinsed quinoa to the boiling water.
• Reduce the heat to low, cover the saucepan with a lid, and let the quinoa simmer for 15-20 minutes.
• After 15 minutes, check to see if the quinoa has absorbed all the water and is tender. If not, continue cooking for a few more minutes, checking periodically.
• Remove it from the heat once the quinoa is cooked and all the water is absorbed.
• Once cooked, use a fork to fluff the quinoa to separate the grains.
• If you plan to incorporate cooked quinoa into your meal prep routine, allow it to cool completely before transferring it to an airtight container. Store the quinoa in the refrigerator for up to 5-7 days. You can also portion the quinoa into individual containers for easy grab-and-go meals.
• How do you cook hardboiled eggs?
• Place the eggs in a single layer in a saucepan or pot.
• Cover the eggs with cold water, ensuring there’s about an inch of water above the eggs.
• Place the saucepan on the stove over medium-high heat and bring the water to a boil.
• Once the water reaches a rolling boil, reduce to medium heat to maintain a gentle boil.
• Let the eggs cook in the boiling water for about 7-9 minutes for hardboiled eggs with a fully cooked yolk.
• Some people let the eggs sit in the ice water bath for about 5 minutes after cooking. I typically just add them to cold water and let them sit there. 
• Once cooled, tap the eggs gently on a hard surface to crack the shell, then peel under cold running water.

Nutrition

Serving: 1bowl | Calories: 541kcal | Carbohydrates: 57g | Protein: 20g | Fat: 29g | Saturated Fat: 6g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 16g | Trans Fat: 0.02g | Cholesterol: 172mg | Sodium: 130mg | Potassium: 1310mg | Fiber: 14g | Sugar: 6g | Vitamin A: 3481IU | Vitamin C: 57mg | Calcium: 207mg | Iron: 6mg

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