Pin by Sarah on Recipes | Whole food recipes, Healthy high protein meals, Healthy lunch meal prep

Setting the Scene

Picture a sunlit kitchen on a brisk weekday morning, the scent of wholesome ingredients filling the air, awakening your senses. As the leaves outside begin to don their autumn coats, the promise of hearty, nourishing meals becomes ever more appealing. Enter the Creamy Quinoa and Spinach Salad, a vibrant dish that not only satiates your hunger but also delights your taste buds, making it the perfect companion for lunch meal prep.

Imagine diving into a bowl of this delightful quinoa salad, each bite a harmonious blend of chewy grains, crisp vegetables, and the creaminess of a zesty dressing. With the familiar sounds of sizzling veggies and the gentle clinking of utensils in the background, it’s hard not to feel a sense of warmth and comfort as you prepare this nourishing meal. This recipe is ideal for busy individuals looking to enjoy healthy, high-protein meals without the fuss—ready to be tucked away for those hectic workdays when time is scarce but the desire for nutrition is high.

Whether you’re a seasoned meal prepper or just beginning to explore the world of whole food recipes, this salad is sure to become a beloved staple in your kitchen. With its burst of color and an array of textures, it appeals to everyone, from health enthusiasts to busy families seeking not just nourishment but enjoyment in every bite.

What You’ll Need

Before we embark on this culinary journey, let’s gather the ingredients and tools that make this creamy quinoa and spinach salad both simple and sublime.

Ingredients

• 1 cup quinoa, rinsed well
• 2 cups vegetable broth
• 2 cups fresh baby spinach, chopped
• 1 cup cherry tomatoes, halved
• 1/2 cucumber, diced
• 1/4 red onion, finely chopped
• 1/4 cup feta cheese, crumbled (or a vegan alternative)
• 1/4 cup Greek yogurt (or a dairy-free alternative)
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• Salt and pepper to taste
• Fresh herbs like dill or parsley, for garnish (optional)

Tools

To bring this vibrant dish to life, you’ll need a few basic kitchen essentials:

• A medium pot for cooking quinoa
• A large mixing bowl
• A whisk for combining the dressing
• A cutting board and sharp knife for prepping vegetables
• Measuring cups and spoons
• A serving spoon for mixing

How to Make It

Creating this creamy quinoa and spinach salad is as easy as it is rewarding. With just a few simple steps, you’ll have a colorful meal ready to nourish and satisfy.

Prep the Quinoa

Start by cooking the quinoa, the star of this whole-foods recipe. In a medium pot, combine the rinsed quinoa and vegetable broth. Bring the mixture to a boil, then reduce the heat and simmer, covered, for around 15 minutes. As it cooks, you’ll notice the gentle bubbling of the broth and the delightful aroma of the quinoa. When it’s ready, fluff it with a fork and let it cool slightly in the pot. This fluffy texture will serve as the perfect foundation for our vibrant salad.

Build the Flavor

Once the quinoa has cooled, it’s time to create the dressing that will tie all the flavors together. In a large mixing bowl, combine the Greek yogurt, olive oil, lemon juice, salt, and pepper. As you whisk, the creamy yogurt melds with the oil, creating a luscious, tangy dressing that coats the quinoa beautifully. The bright lemon juice adds a refreshing zing, awakening your taste buds and creating a base that invites the other ingredients to shine.

Combine the Ingredients

Now comes the fun part—mixing everything together. Add the chopped spinach, cherry tomatoes, cucumber, and red onion to the bowl of dressing. Carefully fold in the cooked quinoa, ensuring it’s evenly distributed throughout the salad. The vibrant colors of the fresh vegetables contrast beautifully with the golden quinoa and creamy dressing, making for an inviting and tempting dish. As you stir, let the rich, nutty aroma of the quinoa mingle with the fresh scents of spinach and ripe tomatoes, creating a masterpiece ready to be enjoyed.

Finish & Serve

At this stage, it’s time to add the finishing touches. Sprinkle the crumbled feta cheese over the top of the salad, adding a salty richness that complements the freshness of the vegetables perfectly. For an optional burst of flavor, toss in some freshly chopped herbs like dill or parsley. These aromatic greens not only add beautiful flecks of color but also enhance the overall fresh aroma of the dish. Give the salad one last gentle toss to incorporate all the layers of flavor, and then transfer it to serving bowls, or store it in the fridge in airtight containers for easy meal prep.

Creative Twists

This Creamy Quinoa and Spinach Salad is a versatile base, inviting a world of variations to explore. Here are a few ideas to keep your mealtime interesting:

• Seasonal Variations: In the spring, add fresh peas and radishes for a splash of color and crunch. During autumn, diced roasted sweet potatoes provide a warm, comforting element that’s hearty and satisfying.

  
  

• Flavor Upgrades: Experiment with different herbs and spices to elevate your salad. Try adding a sprinkle of smoked paprika for warmth, or a hint of cumin for an earthy twist. A splash of balsamic vinegar can also add a delightful tang.

  
  

• Protein Swaps: For added protein, consider incorporating grilled chicken strips, roasted chickpeas, or even edamame for a plant-based boost that makes the salad even more satisfying.

  
  

• Grain Alternatives: Swap quinoa for farro, brown rice, or even couscous, each lending a unique texture and flavor profile to your dish.

  
  

• Cheese Choices: Feel free to experiment with various cheeses; goat cheese or sharp cheddar can provide a delicious contrast, while keeping the dressing vegan allows for the plant-based cheese of your choice.

  
  

Final Inspiration

As you sit down to savor your Creamy Quinoa and Spinach Salad, take a moment to appreciate the colors, textures, and tantalizing aromas. With each bite, you not only nourish your body but also treat your senses to a delightful explosion of flavors. This recipe embodies the essence of whole food recipes, pairing wholesome ingredients with a creamy finish, making healthy high-protein meals just a meal prep away.

So, gather your loved ones around the table, or pack a serving for lunch at work. This salad is sure to become a cherished part of your weekly meal rotation, providing nourishment and satisfaction no matter the occasion. Embrace the rhythms of the seasons and the joy of shared meals, letting this salad bring warmth and health into your life. Happy cooking!

Creamy Quinoa and Spinach Salad

A vibrant and nourishing salad made with quinoa, fresh vegetables, and a creamy dressing, perfect for healthy meal prep.

Print Pin Rate

Course: Lunch, Salad

Cuisine: Healthy, Whole Food

Keyword: Healthy Lunch, High Protein, meal prep, Quinoa Salad, Vegetarian

Prep Time: 10 minutes minutes

Cook Time: 15 minutes minutes

Total Time: 25 minutes minutes

Servings: 4 servings

Calories: 360kcal

Ingredients

Salad Ingredients

• 1 cup quinoa, rinsed well
• 2 cups vegetable broth can substitute with water
• 2 cups fresh baby spinach, chopped can use other greens if preferred
• 1 cup cherry tomatoes, halved
• 1/2 cup cucumber, diced
• 1/4 cup red onion, finely chopped
• 1/4 cup feta cheese, crumbled (or a vegan alternative) can substitute with any cheese you prefer
• 1/4 cup Greek yogurt (or a dairy-free alternative)
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• Salt and pepper to taste
• Fresh herbs like dill or parsley, for garnish (optional)

Instructions

Preparation

• In a medium pot, combine the rinsed quinoa and vegetable broth. Bring to a boil, then reduce heat and simmer, covered, for about 15 minutes.
• Fluff the cooked quinoa with a fork and let it cool slightly in the pot.

Making the Dressing

• In a large mixing bowl, whisk together the Greek yogurt, olive oil, lemon juice, salt, and pepper until it forms a smooth dressing.

Combining Ingredients

• Add the chopped spinach, cherry tomatoes, cucumber, and red onion to the bowl with the dressing.
• Carefully fold in the cooled quinoa until all ingredients are evenly mixed.

Finishing Touches

• Top the salad with crumbled feta cheese and optional fresh herbs for garnish.
• Gently toss the salad again and serve immediately or store in the fridge in airtight containers for easy meal prep.

Notes

This salad is versatile; you can add seasonal vegetables, different herbs, or protein sources like chicken or chickpeas to vary the dish.

Nutrition

Serving: 1g | Calories: 360kcal | Carbohydrates: 30g | Protein: 12g | Fat: 20g | Saturated Fat: 5g | Sodium: 500mg | Fiber: 6g | Sugar: 2g