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Healthy Fall Recipes Autumn-Harvest-Quinoa-Salad

Autumn Harvest Quinoa Salad: Healthy Fall Recipes

As the leaves turn golden and the air becomes crisp, our cravings shift towards warm, hearty meals that celebrate the bounty of the fall harvest. The DASH (Dietary Approaches to Stop Hypertension) diet, renowned for its heart-healthy benefits, emphasizes the consumption of fruits, vegetables, whole grains, and lean proteins. This Autumn Harvest Quinoa Salad perfectly embodies the principles of the DASH diet, offering a nutritious and delicious way to enjoy the flavors of the season. In this article, we’ll explore how to create this vibrant salad, packed with seasonal ingredients, and discuss its health benefits.
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Prep Time 15 minutes
Cook Time 30 minutes
Servings 4
Calories 411 kcal

Ingredients
  

  • 1 cup Quinoa cooked
  • 1 small Butternut Squash peeled and cubed
  • 1 cup Brussels Sprouts halved
  • 1/2 cup Pomegranate Seeds
  • 2 cup Kale chopped
  • 1/4 cup Walnuts toasted
  • 1/4 cup Feta Cheese crumbled (optional)
  • 2 tbsp Olive Oil
  • 1 tbsp Apple Cider Vinegar
  • 1 tsp Maple Syrup: 1 teaspoon
  • Salt and Pepper: to taste
  • Fresh Herbs: Use garnish such as parsley or thyme

Instructions
 

  • Rinse 1 cup of quinoa under cold water to remove any bitterness.
  • Cook the quinoa according to package instructions. Typically, this involves boiling 2 cups of water, adding the quinoa, reducing the heat, and simmering for about 15 minutes until the water is absorbed.
  • Fluff the quinoa with a fork and set it aside to cool.

Roast the Vegetables:

  • Preheat your oven to 400°F (200°C).
  • Toss the butternut squash and Brussels sprouts with 1 tablespoon of olive oil, salt, and pepper.
  • Spread the vegetables out on a baking sheet and roast for 20-25 minutes, or until tender and slightly caramelized.

Prepare the Dressing:

  • In a small bowl, whisk together the remaining olive oil, apple cider vinegar, maple syrup, salt, and pepper.
  • Healthy Fall Recipes Autumn-Harvest-Quinoa-Salad - Walnuts

Assemble the Salad:

  • In a large bowl, combine the cooked quinoa, roasted vegetables, chopped kale, pomegranate seeds, and toasted walnuts.
  • Drizzle the dressing over the salad and toss to combine.
  • If using, sprinkle the crumbled feta cheese on top.
  • Garnish with fresh herbs.

Nutrition

Calories: 411kcalCarbohydrates: 58gProtein: 12gFat: 17gSaturated Fat: 3gPolyunsaturated Fat: 6gMonounsaturated Fat: 7gCholesterol: 8mgSodium: 129mgPotassium: 1115mgFiber: 9gSugar: 9gVitamin A: 21193IUVitamin C: 70mgCalcium: 204mgIron: 4mg
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