Summer is in full swing, and one thing’s for sure – there’s a bounty of berries! Whether you have the chance to go pick blueberries locally, you find them at a farmers market, or get them in a CSA, recipes utilizing berries are seasonal and delectable. Along with being delicious, berries are antioxidant-rich, anti-inflammatory foods that are good to get into your diet on a regular basis. Enter this simple, seasonal quinoa berry salad, which is:

• Plant-based
• Made with minimal ingredients
• Grain-free
• Rich in fiber
• Protein-packed
• Simple to make
• Super for potlucks

This healthy quinoa dish makes a nutritious lunch and is simple to prep ahead of time.  This could even work for a healthy breakfast option!

Easy Quinoa Berry Salad

Kiran Dodeja Smith

A delicious, easy quinoa berry salad recipe that's full of fiber, antioxidants, and minimal real foods. Meal prep for a healthy lunch.

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Prep Time 20 minutes mins

Cook Time 0 minutes mins

Course Main Course, Side Dish

Cuisine American

Servings 4

Ingredients

  

• 2 1/2 cups cooked quinoa (cooled)
• 2 cups blueberries
• 1 cup strawberries (hulled and sliced)
• 1/2 cup raspberries or blackberries

Dressing

• 2 tbsp honey
• 2 tbsp lemon juice
• lemon zest

Instructions

 

• Fold berries into quinoa.
• Add dressing to quinoa, mix to combine.

The Benefits of Berries

Berries are a true superfood packed with vitamins, minerals, fiber and powerful antioxidants. The mix of berries in this salad provides an array of health benefits:

Blueberries are rich in vitamin C, vitamin K and manganese. They are high in antioxidants that may reduce inflammation and protect the body from free radical damage.

Strawberries are an excellent source of vitamin C, manganese, folate and potassium. Their antioxidant compounds may have anti-inflammatory effects.

Raspberries provide vitamin C, manganese and fiber. The antioxidants in raspberries may help reduce oxidative stress.

Blackberries are high in vitamin C, vitamin K and manganese. They contain antioxidants like anthocyanins that may boost brain health.

Why Quinoa is a Nutritious Base

Using quinoa as the base for this berry salad adds a boost of plant-based protein and fiber. Quinoa is:

– A complete protein source containing all 9 essential amino acids

– High in fiber, with 5 grams of fiber per cooked cup

– Gluten-free and easily digestible

– A good source of minerals like iron, zinc, folate and magnesium

The nutty flavor of quinoa pairs perfectly with the sweet, tart berries and light honey-lemon dressing. It makes for a filling yet refreshing summer salad.

Variations and Serving Suggestions

This versatile berry quinoa salad lends itself well to variations based on your taste preferences or what you have on hand:

– Use a mix of your favorite berries or choose just one variety

– Add crunch with sliced almonds or pistachios  

– Include creamy components like feta or goat cheese

– Toss in fresh herbs like basil, mint or parsley

– For extra protein, add grilled chicken or salmon

Serve it as a light lunch, a nutrient-rich side dish, or scoop it into a bowl with Greek yogurt for a satisfying and nutritious breakfast. It’s a simple yet delicious way to enjoy summer’s berry bounty!

Make-Ahead Tips for Meal Prep

One of the best things about this quinoa berry salad is that it can be made ahead for easy meal prepping. The ingredients hold up well when assembled in advance. Here are some make-ahead tips:

– Cook the quinoa up to 3 days in advance and store in the refrigerator until ready to use.

– Wash and prep the berries, but keep them separate from the quinoa until ready to assemble the salad. 

– Make the lemon-honey dressing and store in a jar or container in the fridge.

– When ready to serve, fold the berries into the quinoa, drizzle with the dressing, and optionally add any extra toppings like nuts or cheese.

Having the components prepped makes it easy to quickly toss together for lunches at home or on the go. This is also a healthy alternative for picnics or potlucks.  The salad will stay fresh for 3-4 days in the refrigerator.

Get the Kids Involved

This colorful, fun salad is a great way to get kids interested in cooking and eating nutritious foods. Here’s how to let them help:

– Help rinse and pick over the fresh berries 

– Measure and mix the simple dressing ingredients

– Practice cooking skills by boiling and simmering the quinoa

– Toss and fold all of the salad ingredients together

– Garnish with torn mint leaves or other desired herbs

The sweet berries mixed with quinoa makes for a tasty combination kids are likely to enjoy. Getting them involved in the process builds their skills and confidence in the kitchen. And the bonus is it makes it an engaging family activity!