Cranberry Quinoa Apple Salad
This vibrant Cranberry Quinoa Apple Salad is a flavorful, healthy, and vegan option perfect for a light lunch or refreshing side dish. Packed with protein, fiber, and antioxidants, this salad combines nutrient-dense quinoa, crisp apples, tart cranberries, and savory vegan feta for a satisfying meal. The simple vinaigrette adds a subtle sweetness and tanginess, balancing the flavors beautifully, while roasted pistachios bring a satisfying crunch and extra nutrients.
Not only is this salad plant-based and WFPB-friendly, but it’s also an excellent choice for meal prep, allowing you to enjoy a nutritious meal throughout the week. With the versatility of quinoa and the health benefits of cranberries, apples, and nuts, this dish helps support heart health, digestion, and immune function. It’s a great way to incorporate more fiber-rich, antioxidant-packed ingredients into your diet, making it an ideal option for a quick, healthy meal.
This easy-to-make salad is sure to be a hit at any gathering or can serve as a nourishing addition to your weekly rotation. Whether you’re looking to boost your plant-based meals or enjoy a deliciously light dish, this Cranberry Quinoa Apple Salad is a must-try!
Nutritional Benefits
Quinoa – nutritional value is very high! First it is a complete protein, providing all nine essential amino acids crucial for muscle repair and overall body function. Additionally, quinoa is rich in fiber, promoting digestive health and aiding in weight management by enhancing satiety. Packed with vitamins and minerals, including iron, magnesium, and manganese, quinoa contributes to optimal blood circulation, bone health, and energy metabolism. Its gluten-free nature makes it an excellent choice for those with gluten sensitivities.
Apples – offers several health benefits, including being rich in fiber, vitamins, and antioxidants. Fiber promotes digestive health, while antioxidants may help reduce the risk of chronic diseases. It also contributes to heart health by lowering blood pressure and cholesterol levels. Additionally, they provide a steady energy boost and help weight management.
Cranberries – rich in antioxidants, particularly flavonoids and polyphenols, which may help combat oxidative stress and inflammation. They are also high in vitamin C, support urinary tract health by preventing bacterial adherence, and offer potential benefits for heart health, oral health, and weight management due to their fiber content.
Pistachios – offer numerous health benefits, including promoting heart health, aiding in weight management, controlling blood sugar levels, supporting eye and gut health, and providing antioxidants.
This salad is both easy to make and delicious. Using a veggie chopper makes preparation a breeze. Plus, it keeps well in the fridge for at least two days.
I will usually double this recipe as it will not be enough for our family of 6. Everyone loves it!
Pour the healthy dressing, mix well and enjoy!
Cranberry Quinoa Apple Salad Add-ins
- Boost the protein: Add chickpeas, lentils, or tofu cubes for extra protein.
- Add some crunch: Include sunflower seeds, pumpkin seeds, or chopped walnuts.
- Spice things up: Add a pinch of red pepper flakes for a touch of heat.
- Fresh herbs: Incorporate fresh herbs like mint, parsley, or dill for added flavor.
- Seasonal variations: Use seasonal fruits like grapes, berries, or stone fruits in place of apples.
Substitutions
- Vegan Feta: Can be substituted with crumbled tofu, vegan cheese shreds, or even chopped olives.
- Sweetener: Honey or agave nectar can be used in place of date paste or maple syrup.
- Balsamic Vinegar: Apple cider vinegar or white wine vinegar can be used as a substitute.
Quinoa Substitution
- Brown Rice: A classic and readily available option that provides a similar texture and nutritional profile to quinoa.
- Wild Rice: Offers a slightly nuttier flavor and a chewier texture than brown rice.
- Farro: This ancient grain has a slightly nutty flavor and a chewy texture, similar to barley.
- Millet: A gluten-free option with a slightly sweet flavor and a light, fluffy texture.
- Couscous: A quick-cooking grain that adds a slightly different texture and flavor to the salad.
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Cranberry Apple Quinoa Salad
Ingredients
- 1 cup tricolor quinoa cooked
- 2 apples medium
- 1/2 cup cranberries
- 1/4 small red onion
- 1/4 cup vegan feta crumbled
- 1/3 cup pistachios salted and roasted
Vinaigrette
- 1 tbsp olive oil
- 1 tsbp sweetener date paste or maple syrup
- 1 tbsp balsamic vinegar white or rosé
- 1 tsp dijon
Instructions
- Cook the quinoa. 1:2 quinoa / water ratio. Very important to rinse (I even let it soak a couple minutes before cooking) the quinoa so it is not as bitter.
- Cut the onion, and apples. Make the vinaigrette
- Add all the ingredients in the bowl then pour the vinaigrette. Enjoy!
Nutrition
