Easy Quinoa Avocado Salad

I love quinoa, particularly the red variety.  I love it’s crunchy, sprout-like texture, it’s beautiful, deep-red pin drop appearance, it’s nutty token flavor.  I also love it’s outstanding nutritional contents, containing 6 grams of fiber per 1/2 cup and 12 grams of protein (which include all nine essential amino acids, one of the few plant-based foods that comprises all nine).  I love eating it for breakfast, for lunch, and for dinner.

One of my favorite, and utterly simple, no-fuss ways to eat quinoa for lunch or dinner is to combine it with some chopped avocado and baked tofu.  This has become one of my staple, go-to meals that I am able to make with leftover quinoa in less than time than you can say supercalafragalisticexpealadocious…meaning it takes less than a few minutes to whip up, leaving you more time to savor your food while running on a busy schedule.

The rich, creaminess of the avocado, paired with the dense chewiness of the baked tofu and the crunchy, light fluffiness and nuttiness of the quinoa creates the perfect combination for every bite.

This recipe also bundles a ton of nourishment into just one bowl.  The avocado and quinoa come together to add a sturdy punch of fiber, and the quinoa and tofu create a power-protein pair.  The avocado also adds a nice touch of healthy fats.  Most of the fat in avocados come from monounsaturated fat, the good kind of fat that has been shown to lower cholesterol.  A 1996 study that asked 45 volunteers to eat avocados every day for a week found that the volunteers experienced an average 17% drop in total blood cholesterol.  The volunteers’ LDL (bad) cholesterol and triglyceride levels both went down, while their HDL (good cholesterol) levels went up.

Basically, this recipe contains everything I love about quinoa:  A variety of flavors, textures, and nutrients, and a nice, pleasant appearance.

Easy Quinoa Avocado Salad

(Serves 1)

  • -3/4 – 1 cup of cooked red quinoa
  • -2-3 oz. homemade or packaged baked tofu (Try this recipe, or choose the brand and flavor of your choice.  When I go for store-bought, I typically choose WestSoy’s Italian Garlic, and use 1 square/rectangle or 1/4 of the package)
  • -1/3 avocado, chopped
  • -Soy Sauce, to taste
  • -Salt, dash
  • -Ground pepper, to taste
  • -Scallions, optional

Place cooked quinoa in a bowl.  Chop baked tofu into cubes.  Sprinkle salt over the avocado.  Add cubed tofu and salted avocado to the bowl.  Drizzle soy sauce over top and add scallions and fresh ground pepper, to taste.

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8 Comments

  • Reply
    The Candid RD
    September 10, 2010 at 6:34 am

    Great info on avocado! I had no idea about that study, I’ll have to mention it in one of my “healthy fats” tours around the grocery store!
    I love quinoa too. IN fact I just had one of the best quinoa salads I have ever had. I don’t have the recipe (trying to get a hold of it) but it had quinoa, pickle, tomato, feta, dill, and cucumbers and it was heavenly!!!

    Thanks for the great recipe, and have a nice weekend!

  • Reply
    Simply Life
    September 10, 2010 at 9:41 am

    oh what a great idea for a salad!

  • Reply
    Kristen (swanky dietitian)
    September 10, 2010 at 5:26 pm

    Quinoa has easily become one of my favorite grains! I love how versatile it is!
    I made a breakfast quinoa not too long ago with cinnamon..it was to die for!
    Thanks for sharing!

  • Reply
    Angela (the diet book junkie)
    September 11, 2010 at 9:57 pm

    thanks for the recipe! i’ve never tried quinoa but have always wanted to. this recipe looks easy enough even for me 😛

  • Reply
    Tofu Edamame Lettuce Wraps « Food-Fitness-FreshAir
    September 12, 2010 at 2:38 pm

    […] and hoison sauce team up to create a package full of perfectly blended flavor.  Pair alongside Avocado Quinoa Salad, or any of your favorite […]

  • Reply
    Steven Rice Fitness
    September 14, 2010 at 11:21 am

    I’m a huge quinoa fan too, and like to mix colors. Also check out amaranth, which is very breakfast-y to me.

  • Reply
    Rice Salad with Marinated Tempeh « Food-Fitness-FreshAir
    November 27, 2011 at 9:52 am

    […] grain. Let’s say you’re tired of brown rice (as used in this recipe), so then go for quinoa. Or bulgur wheat. Or maybe you even try millet. The list could go on, so even though the 3-part […]

  • Reply
    Judy Liberty
    July 7, 2013 at 1:01 am

    Love your site. The recipes are just what I am looking for.

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