Quinoa and Seed Power Salad with Dried Fruit
A nutrient-dense salad featuring fluffy quinoa, toasted seeds, and sweet dried fruit for sustained energy. This healthy-inspired vegetarian ready in about 30 minutes pairs quinoa, water, pumpkin seeds for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 350 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.
Ingredients
- 1 cup quinoa
- 2 cups water
- 1/4 cup pumpkin seeds
- 1/4 cup sunflower seeds
- 1/4 cup dried cranberries
- 1/2 cup fresh parsley
- 1/4 cup lemon juice
- 3 tbsp olive oil
- 1/2 tsp salt
- 1/4 tsp black pepper
Instructions
- Step 1: Bring 2 cups water to a boil in a medium saucepan. Add 1 cup rinsed quinoa, reduce heat to low, cover, and simmer for 15 minutes until water is absorbed and quinoa is fluffy; remove from heat and let stand covered for 5 minutes, then fluff with a fork.
- Step 2: While quinoa cooks, toast 1/4 cup pumpkin seeds and 1/4 cup sunflower seeds in a dry skillet over medium heat for 2-3 minutes until golden and fragrant, stirring constantly; transfer to a plate to cool.
- Step 3: In a large bowl, whisk together 1/4 cup lemon juice, 3 tbsp olive oil, 1/2 tsp salt, and 1/4 tsp black pepper. Add cooled quinoa, toasted seeds, 1/4 cup dried cranberries, and 1/2 cup chopped fresh parsley; toss gently until evenly coated.
Equipment for this recipe
Top-rated tools to make this recipe successfully.
Frequently asked questions
How long does Quinoa and Seed Power Salad with Dried Fruit take to make?
Total time is about 30 minutes (15 min prep + 15 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.
How do I store leftover Quinoa and Seed Power Salad with Dried Fruit?
Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep quinoa from drying out.
Can I substitute ingredients in Quinoa and Seed Power Salad with Dried Fruit?
Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.
How do I scale Quinoa and Seed Power Salad with Dried Fruit for a different number of people?
The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.
What goes well with Quinoa and Seed Power Salad with Dried Fruit?
Healthy vegetarian like this pair well with a simple grain (rice, couscous, or crusty bread), a quick salad with acid (lemon vinaigrette, pickled onions), and a pan sauce or yogurt-based dip. Tap "Plan a meal with the AI" to get specific side suggestions.
What others are saying
- ★★★★★
Brought this to a potluck and it was the first dish to disappear.
- ★★★★☆
Tasty recipe. I'd add a bit more seasoning next time.
- ★★★★☆
My family liked it. I personally would prefer more depth of flavor.
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