Is quinoa salad good for cholesterol?

Quinoa is an excellent source of dietary fiber, which plays a significant role in managing cholesterol levels . Foods high in fiber, like quinoa, bind to bad cholesterol in your small intestine and reduce its absorption into the bloodstream. It's then moved into the colon for elimination.

Can you freeze quinoa salad?

I would not recommend freezing this recipe due to the fresh cut veggies involved, but it is possible to freeze cooked quinoa. Let it cool completely then freeze in a freezer bag or Souper Cubes Tray (affiliate link!).

Is quinoa a protein or carb?

Quinoa is considered a carbohydrate because it contains many carbs per serving. Although it contains some protein, the macronutrient distribution is closer to what you find in other grains and starches.

Is it okay to eat quinoa salad everyday?

You can eat quinoa as often as you like . Quinoa is a healthy, nutrient-dense food that provides a wide variety of minerals, vitamins, and antioxidants.

How long will quinoa salad last in the fridge?

Make ahead: The salad can be made up to 1 day ahead and stored in the refrigerator. Storage: Leftovers can be refrigerated in an airtight container for up to 5 days .

But, can dogs eat quinoa? The answer is generally yes . The edible seed is actually an ingredient in some high-quality dry dog foods. Its strong nutritional profile makes it a healthy alternative to corn, grains like wheat, and soy—all starches that are often used to make kibble.

Which salad is good for lowering cholesterol?

Try Different Greens Milder flavor greens: Try romaine, green leaf, or iceberg lettuce. Spicier greens: If you like a little more of a bite, try fresh spinach leaves, wild arugula, radicchio, or spring leaves. Mixed greens: Use a combination of both types of greens. Jan 25, 2024

Is quinoa better than rice for cholesterol?

Unlike rice, quinoa fibers help to lower cholesterol and control blood sugar levels. Unlike rice, quinoa reduces your blood fat levels after a meal called triglycerides. Quinoa has a higher amount of all essential amino acids.

How much does quinoa lower cholesterol?

One study found that eating 50 grams (1.7 oz) daily for 6 weeks lowered total cholesterol, triglycerides and LDL cholesterol ( 14 ). However, the effects were small, and it lowered the levels of the “good” HDL cholesterol too. Another study compared quinoa and corn flakes.

What grain is best for lowering cholesterol?

Want to nudge down your cholesterol level? Try a bowl of oatmeal for breakfast. New research adds to earlier evidence that among the whole grains, oats are the most effective choice when it comes to lowering cholesterol.

Quinoa Southwestern Salad Recipe (2024)

Diethood » Recipes » Salads » Quinoa Southwestern Salad

Jump to RecipeRate This Recipe

By: KaterinaPosted: Jan 2, 2024

No ratings yet

This post may contain affiliate links. Please read our disclosure policy.

This zesty quinoa Southwestern salad brings together flavorful black beans, sweet corn, and fresh tomatoes tossed with fluffy quinoa and creamy avocado dressing.

If you’re looking for a quick and filling meal to make for lunch this week, you’ve found it! This quinoa Southwestern salad is piled high with black beans, sweet corn kernels, and ripe tomatoes, and topped with zesty and creamy avocado dressing.

Why You’ll Love This Quinoa Salad Recipe

Satisfying. This quinoa salad is packed with tasty Tex-Mex flavor. It has creaminess from the black beans paired with crisp corn kernels and juicy tomatoes tossed with tender quinoa and zesty avocado dressing.
Quick. You’ll have all the ingredients ready in the time it takes for the quinoa to boil.
Versatile. Serve this zesty salad as an easy lunch or side dish. Turning it into a full meal is as easy as adding your choice of protein!

What Is Quinoa?

While many people consider quinoa a whole grain, it’s an edible seed of the quinoa plant. Quinoa is a great source of plant protein and it’s easy to find in most major grocery stores. The seeds come in different colors such as white, black, or tri-colored, and you’ll often find it in the same aisle as the grains, rice, and beans.

Quinoa Salad Ingredients

Quinoa –You can use any variety you’d like. Cook the quinoa according to the package directions before you start.
Corn and Black Beans –Canned corn kernels and black beans work perfectly. Remember to drain and rinse them well before using.
Tomatoes – Dice up your choice of full-sized tomatoes or cherry tomatoes.
Avocado –Scoop out the flesh from the peel and remove the pit. Ripe avocados will be blackish-green in color and feel soft to the touch (but not mushy).
Plain Yogurt – You can use regular or low-fat yogurt. Sour cream is also a good substitute.
Lemon Juice –Or lime juice, freshly squeezed.
Soy Sauce –I recommend low-sodium soy sauce. You can also use tamari or coconut aminos.
Olive Oil –Avocado oil also works great here.
Salt and Pepper

How to Make a Quinoa Southwestern Salad

Cook the quinoa. Boil 2 cups of water for every 1 cup of quinoa. Add the quinoa to the pot, lower the heat, and simmer for 15 minutes.
Drain the corn and black beans. Meanwhile, drain and then rinse the canned corn and black beans, and dice up your tomatoes.
Make the dressing. Combine and blend the avocado dressing ingredients in a blender or food processor.
Assemble the salad. Give the cooked quinoa a fluff with a fork and then transfer it to a serving dish. Layer on your corn, black beans, and tomatoes, then drizzle over the dressing (or serve it on the side).

Recipe Tips and Variations

Rinse the quinoa first. Most quinoa brands come already rinsed, but I recommend using a fine mesh sieve to rinse the grains under cold water either way. Rinsing helps the cooked quinoa taste less bitter.
You could use fresh corn and beans. In place of canned veggies, you can prepare dried black beans and shave fresh corn kernels off corn on the cob.
For a lighter dressing, swap out the cream avocado dressing with a vinaigrette, or try another easy homemade salad dressing.
If you’d like to adjust the dressing consistency, thin it out by adding water, about one tablespoon at a time. For a thicker consistency, simply add more yogurt.
Salad wraps. Dish up spoonfuls of quinoa salad over a bed of fresh leafy greens for a quinoa salad bowl or wrap.
Add cheese. Top this quinoa Southwestern salad with feta cheese, or crumble over Mexican cotija cheese or queso blanco.
More add-ons. Try adding on chickpeas, diced avocado, jalapeños, sliced bell peppers, sun-dried tomatoes, or cooked crumbled bacon.
Grains. In place of quinoa, layer your salad ingredients over a bed of couscous, orzo pasta, or lentils.

Ways to Serve Salad

An easy quinoa Southwestern salad makes a great light lunch on its own. Top your salad with chicken strips seasoned with taco seasoning, as I do in my Southwest chicken salad, or try adding zesty cilantro lime chicken or steak fajitas to make it a main meal. I also love this salad topped with spicy Mexican camarones al ajillo (garlic shrimp) in the summertime. You could pair this quinoa salad as a side to more Southwestern favorites like baked tacos, homemade chicken enchiladas, or this baked salsa chicken.

Do You Eat Quinoa Salad Hot or Cold?

I usually give the quinoa some time to cool off before I assemble this Southwestern-style salad. However, you can enjoy the salad warm or cold depending on the season and your preference. It tastes amazing, warmed up with a sprinkle of shredded cheese.

How to Store Leftovers

Quinoa salads are great for meal prep. Store any leftovers in an airtight container and refrigerate them for up to one week. I don’t recommend freezing the finished quinoa salad. However, cooked plain quinoa can be stored airtight and frozen for up to 3 months.

More Quinoa Recipes

Crunchy Kale Quinoa Salad
Quinoa Stuffed Tomatoes
Southwestern Quinoa Stuffed Peppers
Cheesy Quinoa Zucchini Fritters
Quinoa Burrito Bowls