Rainbow Quinoa Salad

Rainbow Quinoa Salad is a vibrant, nutrient-packed dish that supports overall wellness. Each ingredient contributes unique health benefits, making it a wholesome choice for individuals and families. The possibilities are endless of what you can add! Here are a few of the healthy benefits of the Rainbow Quinoa Salad. 

High in Plant-Based Protein and Healthy Fat 

Quinoa is a complete protein, meaning it contains all nine essential amino acids, ideal for vegetarians and anyone seeking high-quality plant-based protein. 

Tuna (if included) adds lean animal protein and omega-3 fatty acids. 

Rich in Fiber 

Ingredients like quinoa, tomatoes, cucumber, bell pepper, onion, spring mix, and mushrooms are all excellent sources of dietary fiber. 

Fiber supports healthy digestion, prevents constipation, and helps with blood sugar and cholesterol regulation. 

Heart-Healthy 

Quinoa and vegetables contain antioxidants and anti-inflammatory compounds that support heart health. 

If you are using tuna, it provides omega-3 fatty acids, which help reduce triglycerides and support heart and brain function. 

Hydrating and Refreshing 

Cucumber and tomatoes have high water content, which helps keep the body hydrated. 

This makes the salad especially good for warmer climates or after physical activity.

Rich in Vitamins and Minerals 

• Leafy greens (spring mix) provide vitamin K, folate, and iron, which help support blood clotting, red blood cell formation, and bone health. 

• Mushrooms give your body B vitamins and selenium, which help turn the food you eat into energy and keep your cells healthy by protecting them from damage. 

• Cucumbers offer hydration and small amounts of potassium and vitamin K, which help regulate fluid balance and support healthy blood pressure. 

• Tomatoes contain vitamin C, potassium, and lycopene, which help boost the immune system, regulate blood pressure, and protect against cell damage. 

• Red onions provide flavonoids with anti-inflammatory properties, contributing to heart health and immune support. 

Nutrient-Dense 

It supports satiety due to its combination of fiber, protein, and volume from vegetables. 

Altogether, this salad is high in fiber, vitamins, minerals, and antioxidants while being low in calories. It supports digestive health, heart health, hydration, energy production, and overall vitality. It's a delicious, convenient, and colorful way to eat well

Rainbow Quinoa Salad

Ingredients (Serves 4)

• 1 cup quinoa (prepared)

• 1 bell pepper chopped (any color) 

• 1/2 cup fresh tomatoes, diced 

• 1 cup cucumber, diced 

• 1/2 cup chopped red onion 

• 1 cup shredded spring mix 

• 1/2 cup chopped mushrooms 

• 5 oz solid light tuna in extra virgin olive oil with lemon and dill

• Optional: Light Vinaigrette Salad Dressing 

Instructions 

1. Cook quinoa as directed on the package, 

2. Cook quinoa with a pinch of herbs or spices of your choice and a little oil for taste. 

3. Remove the quinoa from the heat when it has reached your desired texture and allow it to cool. 

4. Microwave bell pepper, onion, and mushrooms with a pinch of salt for 1 minute. 

5. Flake the tuna with a fork to mix well. 

6. Combine all vegetables, tuna, and quinoa in a large bowl, toss to mix well. 

7. Serve warm or chill in the refrigerator until ready to eat.
   
   

Sister (Sr.) Bridget Coffie is a Roman Catholic nun of the Society of the Infant Jesus (SIJ) in the Archdiocese of Cape Coast, Ghana, West Africa. She came to the United States in 2013 and earned her Bachelor’s degree and Master’s degree, both in Nutrition from Madonna University in Livonia, Michigan. Sister Bridget is currently a dietetic intern with the Texas Woman's University Dietetic Internship Program. Her passion for studying nutrition began when a healthscience teacher asked a question in junior high school: “What are the causes of kwashiorkor and marasmus?” She learned that these childhood conditions were primarily caused by deficiencies in protein and carbohydrates, leading to high rates of infant mortality in Ghana in those days. This moment sparked her deep interest in the relationship between food and health. Sister Bridget’s goal is to help create environments where individuals feel equipped to make sustainable dietary and lifestyle changes that support their personal health goals.