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Quick and healthy quinoa salad with yogurt-mint dressing

Quinoa has become a staple ingredient in my pantry. I have started to use it in my cake, muffins, salads and Indian flat bread. Any dish that used rice is now made with quinoa. The recipe below gives an idea to prepare the salad. You can add more or less of the veggies, skip few vegetables or add anything new. It’s your salad and so make it with what you have in hand. You can also replace sunflower seeds with roasted almonds or pistachios.
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Prep Time 10 mins
Cook Time 10 mins
Course lunch, Salad
Cuisine American
Servings 2


  • 1 cup  raw quinoa       
  • 2 cups water


  • 1/2 cup red bell peppers –  finely chopped        
  • 1/4 cup cucumber – finely chopped        
  • 1/2 cup red onion – finely chopped      
  • 1/4 cup grapevine tomatoes – halved
  • 1/4 cup herry tomatoes – halved


  • 1/4 cup low fat or full fat yogurt
  • 1/4 cup mint leaves – finely chopped or crushed in a mortar & pestle
  • 1/2 tsp cumin powder
  • 1 tsp cayenne powder                   
  • 1 tsp coriander powder
  • 1 tsp garam masala
  • 1 tbsp olive oil
  • Juice of half a lemon + more if you want 
  • Salt and pepper to taste


  • 1/4 cup roasted sunflower seeds
  • 1 tbsp mint leaves – finely chopped 


  • Pressure cook for quinoa with 2 cups water for 3-4 whistles or you could cook it in a cooking pan as per manufacturer’s instruction.
  • Remove and let it cool down. Store it in refrigerator. I like to eat it cold. You can leave it at room temperature too.
  • Mix the ingredients under the dressing section and store it in refrigerator until ready to assemble.
  • Just before you serve dinner, add the chopped vegetables, quinoa and dressing. Mix well to combine.
  • Serve in a clean bowl and sprinkle sunflower seeds and mint leaves.

Additional notes

  • You can replace quinoa with couscous.
  • It can be eaten during gestational diabetes
  • An ideal lunch/dinner salad for those who are diabetic/ pre-diabetic and for anyone who are on a weightloss journey.
  • This salad is allowed in phase 2 and 3 of South beach diet.
Keyword quinoa salad with yogurt-mint dressing
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