Spring Vegetable Quinoa Salad

spring vegetable quinoa salad
Kaleigh McMordie, MCN, RDN, LD
Total Time: 15 min
Prep Time: 10 min
Cook Time: 5 min
Servings: 2

Nutrition Highlights (per serving)

265 calories
10g fat
37g carbs
10g protein
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Nutrition Facts
Servings: 2
Amount per serving  
Calories 265
% Daily Value*
Total Fat 10g 13%
Saturated Fat 1g 5%
Cholesterol 0mg 0%
Sodium 46mg 2%
Total Carbohydrate 37g 13%
Dietary Fiber 8g 29%
Total Sugars 5g  
Includes 0g Added Sugars 0%
Protein 10g  
Vitamin D 0mcg 0%
Calcium 87mg 7%
Iron 4mg 22%
Potassium 490mg 10%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Eating more whole grains and vegetables is a great way to lower your blood pressure. Whole grains like brown rice, quinoa, farro, and oats contain lots of heart-healthy fiber to help lower your blood pressure, among other benefits. A variety of vegetables provides blood pressure-lowering fiber, potassium, and magnesium. This salad contains both to pack a healthy punch this spring!

Take advantage of the many fresh spring vegetables available this time of year in a delicious spring vegetable quinoa salad that is as easy to prepare as it is tasty. Just blanch the asparagus and peas at the same time and mix up with the rest of the ingredients. The lemon vinaigrette contains only 3 ingredients and no salt, so it’s much better for your heart than bottled salad dressings.


  • 1 cup asparagus spears, cut into 3-inch pieces
  • 1/2 cup peas, fresh or frozen
  • 1 cup cooked quinoa
  • 2 cups arugula
  • 1/2 cup radishes, sliced thinly
  • 1/4 cup fresh mint leaves, roughly chopped
  • juice of 1 lemon
  • 1 tablespoon olive oil
  • 1/2 teaspoon freshly cracked black pepper


  1. Place asparagus and peas into a small skillet or saucepan and cover with water. Bring to a gentle boil and cook until asparagus are bright green, about 1 minute. Immediately remove from heat, drain, and place asparagus and peas into an ice water bath to stop the cooking. Let cool and drain.

  2. In a large bowl, toss cooled asparagus and peas, quinoa, arugula, radishes, and mint.

  3. In a small bowl, whisk together lemon juice, olive oil and pepper. Pour over salad and toss to coat. Refrigerate until ready to serve.

Ingredient Variations and Substitutions

You can use any cooked whole grain, such as farro or brown rice, in place of quinoa.

For extra protein, add edamame, chickpeas, or grilled chicken.

Cooking and Serving Tips

Make a big batch of quinoa at the beginning of the week to make recipes like this even simpler.

This bright spring salad is perfect for packing for lunch. The flavors blend even more as it sits in the refrigerator overnight. You can also serve this salad alongside your favorite grilled chicken or fish for a light spring dinner.

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