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    Home • Side Dishes • Healthy Peruvian Quinoa Salad

    Healthy Peruvian Quinoa Salad

    Published: Apr 20, 2021 · Last Modified: Apr 20, 2021 by Beyond Mere Sustenance with Leave a Comment· This post may contain affiliate links · This blog generates income via ads ·

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    This healthy Peruvian Quinoa Salad is reminiscent of a Middle Eastern tabouleh, with tomatoes, cucumbers, and black olives mixing it up with quinoa instead of bulgur. A simple and refreshing lime and cilantro dressing, sliced avocado, and queso fresco make it a nutritious lunch or light supper. Delicioso!

    A wood salad bowl with healthy Peruvian quinoa salad, sliced avocado, and a sprig of cilantro with wood salad utensils and print napkin.
    Jump to:
    • 👩🏻‍🍳 Tamara Talks - Recipe Inspiration
    • 📋 Ingredients You'll Need
    • 🔪 Instructions
    • 💭 Tips
    • 🍷 Pairing Suggestions
    • 🧂 Useful Stuff
    • 📖 Recipe
    • 🥗 More Healthy Peruvian Sides

    👩🏻‍🍳 Tamara Talks - Recipe Inspiration

    I love a good traditional tabouleh salad, and I thought it would be fun to put a Peruvian spin on it. The obvious change is the substitution of quinoa for the bulgar wheat.

    📋 Ingredients You'll Need

    Here is a quick look at the ingredients in the recipe – it’s handy to use at the grocery store or as a summary of what you need. Skip to the recipe for quantities.

    Salad

    • red onion - As I've often mentioned, I take the time to soak my red onion in salted ice water for 15-30 minutes. This removes some of the sharpness of the raw onion.
    • quinoa - Choose any color! I like to mix it up a bit.
    • tomatoes - Choose any tomatoes. I found these tiny micro tomatoes, and didn't even slice them in half like I usually do.
    • olives - I love black Peruvian olives in Peru, but I don't love the imported ones I find in Texas. I usually use kalamata olives.
    • cucumber - If I have a thin-skinned English or Armenian cucumber, I don't peel it.
    • cheese - I typically use queso fresco as it reminds me of Peru. Cotija and feta are good options as well.
    • avocado - It's optional, and I serve it on the side in case there are leftovers.

    Dressing

    • limes
    • olive oil
    • cilantro
    • sea salt and fresh ground pepper
    Healthy Peruvian salad ingredients: Red onion, quinoa, queso fresco, tomatoes, cucumber, kalamata olives, and cilantro lime dressing.

    🔪 Instructions

    1. Prepare the onions - Thin slice the red onion, then add them to a bowl of ice and water with a palmful of salt. Soak 15-30 minutes. Drain and rinse.
    2. Prepare the quinoa - Rinse the quinoa thoroughly in a fine mesh sieve to remove any saponin (bitter coating). Cook according to package instructions. Cool completely.
    3. Prepare the dressing - Add lime juice and zest, olive oil, cilantro, and salt in a small food processor or blender. Purée until smooth. Taste for seasoning with salt and pepper, then set aside.
    4. Assemble the salad - Add the cooled quinoa and all other salad ingredients to a salad bowl. Toss with the dressing. Serve with sliced avocado if desired!
    All of the quinoa salad ingredients in a wood salad bowl waiting to be tossed with an orange spatula.

    💭 Tips

    About the quinoa: You can use any quinoa. Follow cooking instructions on the label. Saponin is the ingredient in quinoa that leaves a soapy, bitter taste. A thorough rinse before cooking removes it. Some brands pre-rinse, but I always take this step just in case. Drain it with a fine mesh sieve as the grains are very small.

    Is quinoa gluten free? Quinoa is naturally gluten free, but check your product. It can be cross-contaminated.

    How long can I keep this quinoa salad in the refrigerator? I love it the next day for lunch, as the flavors marry so well. Any longer than that, the veggies lose their crispness.

    Why should we love this Peruvian quinoa salad? 1. FLAVOR. 2. It's healthy! 3. It's quick and easy. 4. It's vegetarian and gluten free.

    The Peruvian quinoa salad served with seared ahi tuna and sliced avocado in a white ceramic bowl and a glass of wine.

    🍷 Pairing Suggestions

    On photo day, I seared ahi tuna that I briefly marinated in ají amarillo and lime juice. The meal was so simple and yet absolutely delicious!

    If fish isn't your jam, try this Peruvian quinoa salad with grilled Peruvian chicken heart anticuchos or butterflied and grilled Peruvian-style chicken. Elevate your menu with a Peruvian cocktail like a chilcano de maracuya or a non-alcoholic chicha morada. Avocado and cherimoya ice cream is a fitting finish!

    Signature in red and green with chiles and limes. Healthyish Latin cuisine.

    🧂 Useful Stuff

    • fine mesh sieve
    • personal blender - for making homemade dressings
    • tricolor quinoa
    • kalamata olives

    Note: As an Amazon Associate I earn from qualifying purchases at no additional cost to you. This helps to offset the costs of maintaining my blog and creating awesome content! 😊

    Signature in red and green with chiles and limes. Healthyish Latin cuisine.

    📖 Recipe

    A wood salad bowl with Peruvian quinoa salad, sliced avocados and wood salad utensils.

    Healthy Peruvian Quinoa Salad

    Tamara Andersen
    A simple and healthy Peruvian-inspired quinoa salad... Perfect as a side dish or light meal!
    5 from 1 vote
    Print Recipe Save RecipeSave Recipe Pin Recipe
    Prep Time 10 mins
    Cook Time 10 mins
    Total Time 20 mins
    Course Side Dishes
    Cuisine Peruvian
    Servings 4 generous servings
    Calories 410 kcal

    Ingredients

    • ½ cup thin sliced red onion - about half a cup
    • 1 cup dried quinoa
    • 4 ounces tomatoes - see Tips in post
    • ¼ cup kalamata olives
    • 1 cucumber - ½ inch dice
    • 3 ounces queso fresco
    • 1 avocado - optional
    • limes
    • olive oil
    • cilantro
    • sea salt and fresh ground pepper

    Cilantro Lime Dressing

    • 2 limes - zest and juice
    • ¼ cup olive oil
    • ½ cup +/- cilantro leaves
    • ¼ teaspoon sea salt and fresh ground pepper

    Instructions

    • Prepare the onions - Thin slice the red onion, then add them to a bowl of ice and water with a palmful of salt. Soak 15-30 minutes. Drain and rinse.
    • Prepare the quinoa - Rinse the quinoa thoroughly in a fine mesh sieve to remove any saponin (bitter coating). Cook according to package instructions. Cool completely.
    • Prepare the dressing - Add lime juice and zest, olive oil, cilantro, and salt in a small food processor or blender. Purée until smooth. Taste for seasoning with salt and pepper, then set aside.
    • Assemble the salad - Add the cooled quinoa and all other salad ingredients to a salad bowl. Toss with the dressing. Serve with sliced avocado if desired!

    Notes

    Macronutrients are an approximation only from MyFitnessPal.com, and DO NOT INCLUDE avocado!

    Nutrition

    Calories: 410kcal | Carbohydrates: 37g | Protein: 9g | Fat: 25g

    NOTE: Macronutrients are an approximation only using unbranded ingredients and MyFitnessPal.com. Please do your own research with the products you’re using if you have a serious health issue or are following a specific diet.

    Did you make this recipe? Please leave a comment and/or star rating! Email us with any questions: tamara@beyondmeresustenance.com

    🥗 More Healthy Peruvian Sides

    • Healthy Peruvian Sarsa Salad
    • Peruvian Salsa Criolla
    • Peruvian Lima Bean Salad
    • Solterito

    More Side Dish Recipes

    • Instant Pot Farro and Wild Rice Pilaf
    • Homemade Peruvian Salad Dressing
    • Easy Tajín Corn
    • Grilled Chayote Salad

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