Welcome to the 2nd episode of “Healthy Salad Breakfasts for a Healthy Lifestyle” “Roasted Broccoli Quinoa Salad.” Craving for a tasty, high-calorie food or snack is a daily part of human life, but sticking to a diet can be more challenging. You always desire to have those yummy snacks, but at the same time aim to lose weight and burn fat by eating healthy.
Not anymore! you don’t have to worry because you are on the right page. This recipe blog gives you a wide range of healthy and nutritional Roasted Broccoli Quinoa Salad recipes that cater to your cravings while keeping you healthy and remaining on track for healthy weight loss. So, without delay, let’s explore today’s recipes and start your journey towards a healthier you!
Preparation time: 10 minutes Cooking Time: 10 minutes Total time: 20 minutes Servings: 2
Roasted Broccoli Quinoa Salad is a powerhouse of nutrition, making it possible to take a lot of nutrients into your body hence helpful when you are on a diet program. This tantalizing diet recipe comprises broiled broccoli, kale, shallots, sweet potato, quinoa, and peanuts, thus making it a fiber, vitamin, mineral, and antioxidant-packed rich meal.
Having a healthy bowl of roasted broccoli quinoa salad for breakfast or as a snack can make one feel fuller, help reduce digestion issues, and help control cravings, thus helping to maintain better calorie uptake. The consumption of this nutrient-rich healthy Quinoa Salad for morning breakfast or snacks or as part of a meal chart also helps in the weight loss process and at the same time is beneficial for proper nourishment and leading a healthy life.
Roasted Broccoli Quinoa Salad Ingredients:
Roasted Broccoli Quinoa Salad Base:
- 2 heaping cups of broccoli florets
- 1/2 diced sweet potato
- 1/4 tsp black pepper
- 1/4 cup quinoa
- 1-3 chopped shallots
- 1/4 tsp garlic powder
- 1/4 tsp onion powder
- 1 tablespoons of peanuts
- 1 tbsp olive oil
- 2 tbsp feta cheese
- Handfuls of shredded kale
- Salt to taste
For The Herb Vinaigrette Dressing:
- 1/2 cup extra-virgin olive oil
- 1/3 cup vinegar
- 2 tbsp chopped fresh herbs
- 1 tbsp honey
- 1 tbsp lime or lemon juice
- 1/4 tsp ground pepper
- Salt to taste
Directions – Roasted Broccoli Quinoa Salad:
Serving the freshly prepared Roasted Broccoli Quinoa Salad with a delicious summer drink is the next level of happiness. Satisfying your food cravings with this delightful combination is unparalleled, providing both deliciousness and health benefits. To prepare the healthy quinoa salad, let’s note down the list of ingredients:
For Salad Base Preparation:
- Prepare Ingredients:
- Wash and clean all the required vegetables for cooking.
- Wash and dice the sweet potato into small pieces.
- Clean and cut the broccoli into florets.
- Finely chop the fresh herbs.
- Preheat Oven:
- Preheat your oven to 400°F (200°C), ready to bake and roast the vegetables.
- Prepare Vegetables:
- Evenly spread diced sweet potato and broccoli florets on a baking sheet.
- Drizzle with 1 tablespoon of olive oil. Mix it well.
- Sprinkle about 1/4 teaspoon of garlic powder and onion powder.
- Add a pinch of sea salt and black pepper to adjust the taste to your liking.
- Toss the bowl to coat it evenly.
- Roast Vegetables:
- Bake the vegetables in the oven for 20–25 minutes.
- Cook until it turns tender and slightly crispy.
- Cook Quinoa:
- Measure and rinse 1/4 cup of quinoa.
- In a pot, add 1/2 cup of water and bring it to a boil.
- Now, add the soaked quinoa and simmer for 15 minutes until the water is absorbed.
- Fluff the quinoa with a fork after it’s done.
- Toast Peanuts:
- Toast peanuts in a dry skillet over medium heat.
- Stir frequently for 2–3 minutes, until golden brown.
- Remove from heat, and set aside.
- Combine Ingredients:
- In a large bowl, combine all the roasted ingredients, like sweet potatoes and broccoli.
- Add cooked quinoa, handfuls of shredded kale, chopped green onion, and toasted pine nuts.
- Adding Feta:
- Add the crumbled feta cheese to the Roasted Broccoli Quinoa Salad.
- Season with salt and black pepper.
- Toss to mix evenly.
Herb Vinaigrette Dressing:
- Prepare Ingredients:
- Wash and pat dry herbs and shallots.
- Chop fresh herbs and shallots (if needed).
- Combine Ingredients:
- In a bowl, combine 1/2 cup olive oil and 1/3 cup vinegar.
- Add in chopped herbs and shallots. Stir it well.
- Then add 2 tsp. of squeezed lemon juice.
- Add 1 teaspoon (optional).
- Season with salt and ground pepper.
- Mix Well:
- Whisk together or shake vigorously.
- Let it combine and emulsify.
Final Assembly:
- Dress The Quinoa Salad Salad:
- Drizzle the herb vinaigrette dressing over the salad base.
- Add pepper powder or oregano for flavor.
- Toss to mix everything well.
- Serve the Quinoa Salad:
- Divide into two servings and enjoy!
Tips for better cooking:
- Rub the kale with a few drops of olive oil and lemon juice to decrease the harshness.
- Every herb should be freshly cut and served when making herb vinaigrette dressing.
- For additional flavor, consider topping it with dried cranberries, avocado, and seeds.
- Taste the dressing before pouring it into the salad, and keep some in a container for later use.
- Store the dressing and Roasted Broccoli Quinoa Salad separately and combine them freshly before serving.
Roasted Broccoli Quinoa Salad Calorie Count:
Calories refer to the set units of energy that exist in foods. They indicate quantities of foods helping in the assessment of nutrient intakes for a particular day or week or month, enabling control of overall health and weight with the Roasted Broccoli Quinoa Salad. Here is the list of calories in each given ingredient that combines to provide you with the total calories of the Roasted veggies Quinoa Salad base.
2 heaping cups of broccoli florets: Approximately 100 calories
Total for Roasted Broccoli Quinoa Salad ingredients Calorie Count : 465 calories
1/2 diced sweet potato: Approximately 56 calories
1/4 tsp black pepper: Approximately 1 calorie
1/4 cup quinoa: Approximately 56 calories
1-3 chopped shallots: Approximately 12 calories
1/4 tsp garlic powder: Approximately 2 calories
1/4 tsp onion powder: Approximately 2 calories
1 tablespoons of peanuts: Approximately 52 calories
1 tbsp olive oil: Approximately 120 calories
2 tbsp feta cheese: Approximately 50 calories
Handfuls of shredded kale: Approximately 14 calories
Nutritional Information – Roasted Broccoli Quinoa Salad:
Roasted Broccoli Quinoa Salad offers a balanced mix of protein, fiber, and vitamins. It combines roasted broccoli, quinoa, peanuts, olive oil, and other nutritious ingredients, providing a satisfying amount of calories and a wholesome meal option. Let see its nutritional fact in a bowl of Roasted Broccoli Quinoa Salad.
| Calories | Protein | Fat | Carbs | Fiber |
| 465 kcal | 17–19 gram | 23-25gram | 47- 49 gram | 11-13gram |
How Long Does Roasted Broccoli Quinoa Salad Last in the Refrigerator?
Serving a crunchy and creamy roasted broccoli quinoa salad with sweet potatoes immediately after preparation is advisable. If you plan to consume the salad over the next few days, store it in the fridge for only 2–3 days in an airtight container. Avoid keeping the Roasted Broccoli Quinoa Salad in the refrigerator after it has been opened for the second time. Here are some pointers to keep it from becoming stale.
- Airtight Container: Preserve the Roasted Broccoli Sweet Potato Quinoa Salad in an airtight container to keep it fresh and to avoid contamination by absorbing other smells in the refrigerator.
- Dress before serving: It’s better to keep the Roasted Broccoli Quinoa Salad base and freshly prepared herb vinaigrette dressing in a separate bowl and mix them before eating them.
- Avoid Contaminating: Consume the dish immediately after opening the container and avoid returning it to the refrigerator to prevent potential signs of spoilage or fungal growth, especially if it contains dressing or salad.
Roasted Broccoli Quinoa Salad Benefits:
Roasted Broccoli Quinoa Salad offers several benefits for weight loss and overall health:
High in Fiber: Roasted Broccoli Quinoa Salad fiber content helps improves digestion regulating the intake of calories in the body.
Low-Calorie Option: Fulfills a meal’s full energy needs for the body without adding unnecessary calories helping for better weight loss.
Healthy Fats: The Herb Vinaigrette Dressing contains healthy fats from the olive oil which assists in supporting heart health as well as in the absorption of nutrients.
Antioxidant Properties: Recently, antioxidants in broccoli were discovered to be advantageous in diminishing oxidative stress and inflammation that is otherwise detrimental to health.
Stable Blood Sugar Levels: Quinoa has a low glycemic index which helps control fluctuation in blood glucose levels, therefore, avoiding unhealthy cravings and glucose highs.
Complete Protein: Actually, quinoa is a complete protein-packed food that plays an important role in the process of building healthy muscle and tissues, which in turn benefits higher metabolic rates.
