Name: Peru Diet Quinoa Salad
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Cuisine: Peruvian
Ingredients: 1 cup dry white quinoa – rinsed thoroughly before cooking; 2 cups water – for boiling the quinoa; 1 ripe avocado – peeled, pitted, and cubed; 1 medium tomato – diced; ¼ cup red onion – thinly sliced; 2 tablespoons fresh cilantro – chopped; 2 tablespoons fresh lime juice – or more to taste; 1 tablespoon olive oil – extra virgin recommended; Salt and pepper to taste – use sea salt and freshly cracked pepper if available

Description

This fresh and colorful quinoa salad is a standout Peru diet recipe—packed with protein-rich quinoa, creamy avocado, crisp veggies, and a bright citrus-lime dressing. Inspired by the traditional ensalada de quinua, this dish delivers bold flavor without sacrificing nutrition. It’s easy to make, naturally gluten-free, and perfect for a light lunch or healthy meal prep option.

Ingredients

1 cup dry white quinoa – rinsed thoroughly before cooking
2 cups water – for boiling the quinoa
1 ripe avocado – peeled, pitted, and cubed
1 medium tomato – diced
¼ cup red onion – thinly sliced
2 tablespoons fresh cilantro – chopped
2 tablespoons fresh lime juice – or more to taste
1 tablespoon olive oil – extra virgin recommended
Salt and pepper to taste – use sea salt and freshly cracked pepper if available

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Instructions

Cook the Quinoa:
Rinse the quinoa under cold water until the water runs clear. Add it to a saucepan with 2 cups of water. Bring to a boil, then reduce heat, cover, and let simmer for 15 minutes or until the water is absorbed. Remove from heat and let it cool.
Chop the Ingredients:
While the quinoa is cooking, prepare the other ingredients. Dice the tomato, cube the avocado, slice the red onion, and chop the fresh cilantro.
Make the Dressing:
In a small bowl, whisk together lime juice, olive oil, a pinch of salt, and freshly cracked pepper.
Assemble the Salad:
In a large mixing bowl, combine the cooked quinoa with the vegetables. Pour the dressing over the top and gently toss to combine. Be careful not to mash the avocado.
Chill and Serve:
Cover and refrigerate the salad for at least 10 minutes to allow the flavors to meld. Serve cold with optional lime wedges and cilantro garnish.

Notes

Storage: Store leftovers in an airtight container in the fridge for up to 3–4 days. Not recommended for freezing.
Substitutions: Use riced cauliflower for a low-carb version. Add grilled chicken or tofu for extra protein.
Flavor boost: Add cumin or ají amarillo paste for a Peruvian kick.
Make-ahead tip: Prepare everything except the avocado in advance; add it right before serving to keep it fresh.

Prep Time: 15 minutes
Cook Time: 15 minutes
Category: Lunch
Method: Boiled, Mixed
Cuisine: Peruvian