Summer Quinoa Salad
Summer produce is at its peak in many parts of the world, making it easier to get your hands on fresh, (potentially) local fruits and veggies. With simple recipes, the flavors shine through with minimal cooking, and you don’t have to heat up the kitchen!
Abundant produce can also make it easier to follow nutrition recommendations that can lower the risk of prostate cancer progression and aggressive disease, lower the risk of heart disease, and maintain health during and after treatment. As Dr. June Chan of UCSF notes, aim for 5 servings of fruit & veg daily, and include plant-based protein, whole grains, and healthy fats.
This recipe fits the bill, with veggies (and summer peaches!), plant-based protein and whole grains from the quinoa, and healthy fats from avocado, olive oil, and nuts. If you’re avoiding dairy, omit the feta (add a little extra avocado for creaminess). Boost the protein content with cooked chickpeas or a little grilled chicken.
Prep time: 15 minutes
Cook time: 15 minutes
Serves: 4
Ingredients:
Salad Ingredients:
- 1 cup uncooked quinoa
- 2 cups water
- 2 small peaches, pitted and sliced
- 1 cup grape tomatoes, halved
- 1 cup fresh sweet corn kernels, cut from 1 large ear
- 1 large ripe avocado, pitted and sliced
- ½ small red onion, diced
- ½ cup crumbled feta cheese
- ½ cup chopped fresh basil
- Optional: handful of chopped roasted pistachios or almonds
Dressing Ingredients:
- ¼ cup olive oil
- 2 tablespoons fresh lemon juice
- 1 tablespoon golden balsamic vinegar or champagne vinegar
- 1 teaspoon honey
- 1 clove garlic, minced
- Kosher salt and freshly ground black pepper, to taste
Instructions:
- Cook the quinoa. In a medium saucepan, bring quinoa and water to a boil. Cover with a lid, reduce heat to low, and simmer until for 15 minutes, or until quinoa is tender. Remove from heat and let stand for 5 minutes, covered. Remove lid and fluff with a fork. Transfer quinoa to a large bowl and let it cool while you make the dressing.
- In a small bowl or jar, whisk together the olive oil, lemon juice, vinegar, honey, garlic, salt and pepper. Set aside.
- Add the peaches, tomatoes, corn, avocado, onion, feta cheese, and basil to the large bowl of quinoa.
- Pour the dressing over the salad and gently toss to combine. Serve at room temp or cold.
Adapted from Two Peas & Their Pod
Recipes on the Prostate Cancer Foundation website are offered for general interest on healthier cooking. They have not been reviewed by a nutritionist or other qualified health professional, and do not constitute medical or dietary advice or recommendations. Always talk to your health care provider to obtain personalized diagnosis and treatment advice, including your specific dietary needs.