Healthy Quinoa Salad with Dried Fruit and Nuts

I never thought much about quinoa until my sister brought a colorful salad to our family BBQ last summer. Growing up, the closest we got to “fancy grains” was instant rice from a box. But that day changed everything.

Now quinoa is a regular at our dinner table, and this fruit and nut version has become my go-to for busy weeknights. It’s simple enough that you can throw it together while helping with homework, but tasty enough that my kids actually ask for seconds. And trust me, that’s saying something when it comes to healthy grains!

What Kind of Quinoa Should I Use?

You’ll find three main types of quinoa at most grocery stores: white, red, and black – and any of them will work great in this salad. White quinoa tends to have the mildest flavor and softest texture, making it a popular choice for salads like this one. Red and black quinoa have a slightly crunchier texture and nuttier flavor, plus they’ll add beautiful color contrast with the dried fruits. If you’re new to cooking quinoa, look for pre-rinsed varieties to save yourself a step (otherwise, you’ll need to rinse it thoroughly to remove the bitter coating called saponin). Just remember that no matter which type you choose, quinoa should be cooked until you see those little spiral “tails” pop out, telling you it’s done.

Options for Substitutions

This salad is super adaptable and you can easily swap ingredients based on what you have in your pantry:

• Quinoa: You can replace quinoa with other grains like bulgur, couscous, or even brown rice. Just cook according to package instructions and cool before using.
• Dried fruits: Feel free to mix and match dried fruits – try raisins instead of cranberries, chopped dates or figs instead of apricots. Just keep the total amount of dried fruit similar.
• Nuts: Any combination of nuts works great here. Try pecans, walnuts, or macadamia nuts if you don’t have the ones listed. Just make sure to toast them first for better flavor.
• Pomegranate seeds: When pomegranates aren’t in season, try fresh red currants, chopped fresh apple, or even fresh orange segments. Each will add that nice pop of freshness.
• Citrus juice and zest: You can use all lemon juice instead of the orange-lemon combo, or try lime for a different twist. If using lime, reduce the amount slightly as it’s more tart.
• Mustards: Don’t worry if you don’t have all three types of mustard – use what you have and adjust to taste. Dijon works great as an all-purpose substitute.

Watch Out for These Mistakes While Cooking

The biggest mistake when preparing quinoa salad is not rinsing the quinoa thoroughly before cooking, which can leave a bitter, soapy taste from its natural coating called saponin – make sure to rinse it in a fine-mesh strainer until the water runs clear. Another common error is overcooking the quinoa, which turns it mushy instead of fluffy – cook it just until you see the tiny spiral germ separate from the seed, then let it rest covered for 5 minutes off the heat. When toasting the nuts, keep a close eye on them as they can go from perfectly golden to burnt in seconds – toast them in a dry pan over medium heat, stirring frequently, or in the oven at 350°F for 8-10 minutes. For the best flavor development, try making this salad at least an hour before serving to allow the dried fruits to plump up and the dressing to penetrate the ingredients.

What to Serve With Quinoa Salad?

This fruit and nut quinoa salad works really well as part of a bigger spread or as a side dish for simple grilled proteins. Try serving it alongside some grilled chicken breast or baked salmon – the nutty quinoa and sweet fruits complement these lean proteins perfectly. For a vegetarian meal, pair it with some roasted chickpeas or lentil patties for extra protein, or serve it next to grilled vegetables like zucchini and bell peppers. Since this salad already has lots of textures and flavors going on, it’s best to keep your main dish fairly simple and let this colorful side be the star of the show.

Storage Instructions

Keep Fresh: This quinoa salad keeps really well in the fridge! Just pop it in an airtight container and it’ll stay fresh for up to 5 days. The flavors actually get better after a day or two as everything mingles together. If you’re making it ahead, you might want to add the nuts just before serving to keep them crunchy.

Make Ahead: Want to prep this in advance? Cook the quinoa and mix the dressing up to 2 days ahead, storing them separately in the fridge. When you’re ready to serve, just toss everything together with the fruits and nuts. It’s perfect for meal prep or when you’re planning a gathering!

Serve: If you’re pulling this salad out of the fridge, let it sit at room temperature for about 15-20 minutes before serving. Give it a quick toss and adjust the seasoning if needed – sometimes the quinoa soaks up the dressing, so you might want to add a splash more lemon juice or olive oil.

Preparation Time	10-20 minutes
Cooking Time	0-0 minutes
Total Time	10-20 minutes
Level of Difficulty	Easy

Estimated Nutrition

Estimated nutrition for the whole recipe (without optional ingredients):

• Calories: 1800-2100
• Protein: 40-50 g
• Fat: 90-110 g
• Carbohydrates: 230-260 g

Ingredients

For the salad:

• 1/4 cup toasted hazelnuts
• 10 quartered dried apricots (cut from whole dried apricots)
• 3 1/2 cups cooked quinoa
• 1/3 cup dried cranberries (I like to use Ocean Spray)
• 2/3 cup pomegranate seeds
• 1/4 cup shelled pistachios
• 1/4 cup sliced almonds (toasted for deeper flavor)

For the dressing:

• 3 tbsp orange juice
• 1/8 tsp salt
• 1 tbsp whole grain mustard (adds a nice textural element)
• zest of 1 orange (finely grated for maximum flavor)
• 3-4 tbsp fresh lemon juice
• 3 tbsp extra virgin olive oil (use a good quality cold-pressed olive oil)
• 1 tbsp brown mustard
• 2 tbsp honey mustard

Step 1: Mix the Salad Ingredients

Place all your chosen salad ingredients into a large bowl.

This could include a mix of greens, chopped vegetables, fruits, nuts, or any other preferred additions.

Toss gently to ensure everything is well combined and evenly distributed throughout the bowl.

Step 2: Prepare the Dressing

To make the dressing, gather all the specified dressing ingredients and place them into a glass jar with a tight-fitting lid.

Once all the ingredients are inside the jar, secure the lid tightly and shake vigorously until the dressing is smooth and creamy.

This method ensures the dressing is well-emulsified and flavors are fully combined.

Step 3: Dress the Salad

Just before serving, pour the prepared dressing over the mixed salad in the bowl.

Toss the salad gently to ensure the dressing coats all the ingredients evenly.

Serve immediately to enjoy the fresh flavors.