Healthy Apple Quinoa Salad – Perfect for Meal Prep
This Recipe Always Reminds Me of That Slightly Chaotic Potluck
You know the type – everyone brings something, table gets crowded, and at least one person shows up with a store-bought salad and tries to pass it off as homemade. Honestly, this Healthy Apple Quinoa Salad was my last-ditch attempt to avoid that fate. I whipped it up when my fridge looked sad, but now—funny enough—it’s the one thing my friends request on repeat. And yep, I’ve tried swapping the apples for pears once by accident (grabbed the wrong bag, what can I say), but it still worked!
Why You’ll Love This Salad (Even If You Usually Hate Salads)
I make this when I’m in a bit of a lunch rut or, honestly, whenever apples start looking a bit wrinkly in the fruit bowl (we’ve all been there, right?). My family goes a bit wild for the sweet-crunchy combo—my partner famously ate the leftovers straight from the storage container, fork in hand, no shame. Sometimes I dread meal prepping, but this one’s stress-free (apart form the occasional quinoa boil-over!). Plus, it travels well; I’ve toted it everywhere from work potlucks to a seriously muddy park picnic.
What You’ll Need (And What’s Optional)
- 1 cup uncooked quinoa (red quinoa looks fancy, but I often just use whatever I find at the back of the cupboard—Tri-color? Why not!)
- 2 crisp apples, diced (Granny Smith is my go-to, but Fuji or Gala if I’m feeling sweet; my Gran swears by Cox apples but, really, anything goes)
- 1/2 cup walnuts, roughly chopped (pecans work too, and in a pinch I’ve used roasted sunflower seeds when I ran out)
- 1/2 cup dried cranberries (or raisins, or the last bits of whatever dried fruit you’ve got left from last Christmas)
- 3-4 spring onions, thinly sliced; if those are missing from your shopping adventure, red onion or even chives give a similar kick
- Big handful fresh parsley, chopped (coriander if you’re one of those folks who can actually taste it)
- 2 tbsp olive oil (I’ve used avocado oil in a bind; doesn’t change much)
- Juice of 1 lemon (or a lime if that’s all you’ve got)
- Salt and pepper, to taste (I rarely measure—just a few pinches)
How To Put It All Together (No Pressure)
- Give your quinoa a quick rinse (unless the packet says it’s pre-rinsed, but I never trust it)—then add to a medium saucepan with 2 cups water. Bring it to a low boil, drop the heat, and let it simmer uncovered until the water’s absorbed, 15-ish minutes. If you wander off and forget it, it’ll just be a bit stickier, no big deal.
- This is where I usually start chopping apples and, more often than not, snack on a couple slices—they’re for the salad, I swear.
- Let the quinoa cool a little (unless you like your apples a bit softer, then toss’em in warm). Chuck your apples, walnuts, cranberries, spring onions, and parsley into a big bowl. Add the cooked quinoa. Mix it up—the colours are wild at this point. If it looks clumpy or like cat food, you’re on the right track (promise it gets better).
- Drizzle over the oil, squeeze on the lemon, and sprinkle some salt and pepper. Give it a big toss. Now’s when I sneak a taste “just to check” (I almost always add more lemon, just so you know).
- That’s it. Tastes even sharper after a few hours in the fridge (but you can eat it straight away, no judgement from me).
Notes (AKA: Things I Learned the Hard Way)
- If your quinoa gets mushy, it’s fine. Salad still vanishes. Actually, I think it absorbs the dressing better that way.
- Forgot to buy parsley once; threw in some rocket instead, and you know what? It worked (sort of. Don’t tell the parsley fanatics).
- The apples sometimes go brown. A spritz more lemon usually sorts it—but hey, it’s still edible, and I think it’s character.
Variations (Because I Get Bored, Too)
- Sub pears for apples: tried it, pretty good! Slices tend to go mushy, though.
- Chickpeas add a nice kick of protein. I toss in a can if I’m making it a full meal.
- Extra cheese? Feta’s lovely, but I once tried blue cheese (never again, trust me).
- Change the nuts! Tried pistachios, was a bit odd—the colour, mostly.
No Fancy Gear? No Worries!
Honestly, you only need a saucepan and a massive bowl. In a pinch, I’ve mixed this in a stock pot when the big salad bowl was AWOL. Sharp knife helps, for sure, but I reckon even a butter knife could manage (just takes longer, and watch your fingers!).
Storing Your Salad (Though It Never Sticks Around Here)
This keeps in the fridge in a lidded container for 3-4 days. But, real talk—mine usually evaporates overnight, especially if I “forget” to hide it behind the leftover curry. If you’re feeling extra, check out these great storage containers I found. They’ve got leakproof seals!
How I Like to Serve It (And Maybe You Will, Too)
I pile it onto leafy greens for a bigger meal (spinach is my favourite but arugula if I’m feeling fancy). Sometimes I scoop it into wraps for quick lunches or serve it company-style in a giant bowl with a wedge of lemon on the side. My niece requested it as part of her birthday picnic; we ate it next to a pile of chocolate biscuits, which honestly made for a smashing combo I wouldn’t have thought of myself.
Things I Wish I Knew Earlier (Pro-ish Tips!)
- I once rushed rinsing the quinoa—regretted it when it tasted bitter. So don’t skip, even if impatient!
- If using red onions instead of spring onions, soak slices in water for 5 min or so; makes’em milder. Learned that the hard way!
- Wait until the quinoa cools a bit before chucking in everything else, unless you like your parsley wilted. I actually don’t mind it, but my family grumbles.
FAQ: Folks Really Ask These
- Can I freeze this salad? Technically yes, but the apples go a bit weird and soggy. I tested it after seeing Lisa’s recipe here mention it, but… For best taste, just keep it in the fridge.
- What kind of apples are best? I’m not picky, honestly, but Granny Smith makes it super crunchy. But use what you’ve got—I’ve even mixed new-season with those older apples for fun.
- Help! My quinoa gets gluey—what’s up? Sometimes mine sticks, too. Try a bigger pan next time, and let it sit with the lid cracked for five minutes. Or, on second thought, sticky quinoa kind of helps it grab the dressing, so maybe that’s good?
- Is this actually a full meal? If you bulk it up with chickpeas or cheese, then sure! Otherwise, I usually have it with a hunk of crusty bread. I’ve always loved soup with it, too.
And that’s the lot—by the way, if you end up inventing a variation that blows this out of the water, seriously drop me a line. There’s always room on my table for a new favourite. Cheers!
Ingredients
- 1 cup uncooked quinoa, rinsed
- 2 cups water
- 2 medium apples, chopped
- 1/3 cup dried cranberries
- 1/4 cup chopped walnuts
- 1/4 cup crumbled feta cheese
- 2 cups baby spinach or mixed greens
- 2 tablespoons fresh lemon juice
- 1 tablespoon honey
- 2 tablespoons extra-virgin olive oil
- Salt and pepper to taste
Instructions
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1Rinse the quinoa under cold water. In a medium saucepan, combine quinoa and water. Bring to a boil, then reduce heat to low, cover, and simmer for about 15 minutes or until the water is absorbed. Remove from heat and let cool.
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2While the quinoa cooks, chop the apples and prepare the remaining salad ingredients.
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3In a small bowl, whisk together lemon juice, honey, and olive oil. Add salt and pepper to taste.
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4In a large mixing bowl, combine cooled quinoa, chopped apples, cranberries, walnuts, feta cheese, and greens.
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5Pour the dressing over the salad and toss gently to combine. Serve immediately or divide into meal prep containers for later.
Approximate Information for One Serving
Nutrition Disclaimers
Number of total servings shown is approximate. Actual number of servings will depend on your preferred portion sizes.
Nutritional values shown are general guidelines and reflect information for 1 serving using the ingredients listed, not including any optional ingredients. Actual macros may vary slightly depending on specific brands and types of ingredients used.
To determine the weight of one serving, prepare the recipe as instructed. Weigh the finished recipe, then divide the weight of the finished recipe (not including the weight of the container the food is in) by the desired number of servings. Result will be the weight of one serving.
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