Autumn Quinoa & Apple Salad with Maple Vinaigrette
When people think of salads, their minds usually jump to lackluster bowls consisting of only lettuce, cucumber, and tomatoes. When I think of salads, my mind goes to endless flavor combinations, bright color assortments, and unique flavors all coming together to create something wonderful. Simple, boring salads are a thing of the past. If you want a salad recipe that’s hearty and will actually satisfy you, look no further.
Autumn Quinoa & Apple Salad
Our autumn quinoa & apple salad is packed with plant protein, fiber, and tons of good-for-you ingredients. Using seasonal fruits and vegetables, this salad represents the most hearty and tasteful flavors of autumn.
This recipe is a favorite for easy holiday potluck dishes, weeknight dinners, and nutritious meal preps.
How To Make Autumn Quinoa & Apple Salad with Maple Vinaigrette
With so many nutritious fruits, vegetables, grains, and legumes, you might assume this recipe would be time-consuming, but it’s actually quite the opposite. Making this salad is super low-maintenance and straightforward. Simply cook and prepare ingredients and toss together in a bowl!
First, cook quinoa and toast your walnuts.
Allow them to cool before tossing into salad greens, along with chickpeas and chopped apples.
Prepare maple vinaigrette by whisking all ingredients in a small bowl. Pour over salad or store separately until ready to serve.
And that’s it! Continue reading to find the full recipe, and let us know how you enjoyed it in the comment section below.
How To Meal-Prep Autumn Quinoa & Apple Salad with Maple Vinaigrette
Meal-prepping salads is entirely possible and an easy way to eat healthy during the day. By following some simple tips and strategies, your salad will taste as amazing on-the-go as it did freshly prepared.
To avoid soggy salad greens, keep the dressing in a separate, small container and wait to pour on your salad until ready to eat.
How do you meal-prep chopped apples without them turning brown, you ask? To avoid this oxidation process, simply drizzle fresh lemon or lime juice onto the apples chunks before adding them into your salad. The citric acid will keep them nice and fresh overnight by creating a barrier between the apple flesh and air. Pretty cool, huh? The subtle citrus flavor even adds a subtle tang to the salad, which conveniently tastes really well.
For extended, week-long meal preps, consider storing greens separate from the other ingredients and hold off on cutting the apple until you’re ready to eat. Assemble as needed and enjoy your restaurant-worthy salad with just a few extra minutes of TLC.
Autumn Quinoa & Apple Salad with Maple Vinaigrette
Recipe Author: Nicole Riggs
Using seasonal fruits and vegetables, this quinoa & apple salad represents the most hearty and tasteful flavors of autumn. A great recipe for easy holiday potlucks, weeknight dinners, and nutritious meal preps!
Ingredients:
3 oz spring mix greens
3 oz arugula
1 red apple, chopped
1 cup tri-color quinoa
2 cups water
1 can chickpeas, drained & rinsed
1/3 cup raw walnuts
1/4 cup hemp seeds, optional
3 tbsp vegan butter
2 tbsp extra-virgin olive oil
1 tsp sea salt
Maple Vinaigrette
3 tbsp maple syrup
1/4 cup apple cider vinegar
2 tbsp dijon mustard
1/2 cup olive oil
1/2 tsp sea salt
1/2 tsp cracked pepper
Instructions:
In a medium-large pot, bring water to a boil. Add quinoa, reduce to simmer, and cover for 15 minutes or until water is absorbed. Fluff quinoa, then add olive oil and sea salt. Allow to cool.
Melt vegan butter in a skillet, and add walnuts. Toast for 5 mins and allow to cool.
Prepare maple vinaigrette by whisking all ingredients in a small bowl until well combined.
Combine all ingredients in a large salad bowl and toss thoroughly. Enjoy!
Health Benefits of Autumn Quinoa & Apple Salad:
Tri-color quinoa is an all natural, fiber-rich grain, consisting of both soluble and insoluble fiber. A high fiber diet has been shown to reduce cholesterol and blood pressure, improve digestion, lower blood sugar levels, and contribute to a healthy weight. Quinoa contains antioxidants and phytonutrients that can help to reduce pain and inflammation in the body.
Red apples are rich in vitamins E, B1, B6, C, and K, along with copper and potassium. Apples are also a good source of polyphenols, a powerful group of antioxidants. Antioxidants protect your cells from free radicals, which can greatly reduce the development of chronic conditions, like heart disease and cancer.
Chickpeas are considered a “complete” plant protein, meaning they contain all nine essential amino acids. They are a good source of polyunsaturated fats, and are cholestorol- and sodium-free, making them beneficial for cardiovascular health. Chickpeas also contain choline, which improves brain and nervous system function, as well as folate, magnesium, potassium, calcium and iron. Chickpeas are high in the vitamins A, E and C.
Walnuts are rich in numerous phytochemicals, including high amounts of polyunsaturated fatty acids, which offer potential benefits to brain health. The polyphenolic compounds in walnuts reduce oxidants and inflammation in brain cells, along with helping you form new brain cells and increase signaling between brain cells.
Studies support that walnut consumption could suppress the growth and survival of certain cancers.
