Quinoa and Roasted Vegetable Salad

Discover our Quinoa and Roasted Vegetable Salad – a menopause-friendly dish packed with protein, vitamins, and antioxidants. Perfect for balancing blood sugar, boosting mood, and supporting heart health. Dive into a tasty, nutritious meal in just 35 minutes.

Serving SizeTimeDifficulty
2-3Prep Time: 10 minutes
Cooking Time: 25 minutes
Total Time: 35 minutes
Super Easy

Ingredients:

  • 1 cup quinoa (uncooked)
  • 2 cups water
  • 1 red bell pepper, diced
  • 1 zucchini, diced
  • 1 carrot, diced
  • 1/2 red onion, diced
  • 3 tbsp olive oil
  • Salt and pepper, to taste
  • 1/4 cup fresh parsley, chopped
  • 1/4 cup almonds, chopped and toasted
  • 1/4 cup dried cranberries or raisins
  • Juice of 1 lemon
  • 1 garlic clove, minced
  • 1 tsp honey or maple syrup

Instructions:

  1. Cook Quinoa: In a pot, bring 2 cups of water to boil. Add quinoa, reduce heat, cover, and simmer until the quinoa is cooked and water is absorbed, about 15 minutes. Fluff with a fork and set aside to cool.
  2. Roast Vegetables: Preheat your oven to 400°F (200°C). In a mixing bowl, toss bell pepper, zucchini, carrot, and red onion with 2 tbsp of olive oil. Season with salt and pepper. Spread the vegetables in a single layer on a baking sheet and roast for 20-25 minutes or until tender and slightly golden.
  3. Prepare Dressing: In a small bowl, whisk together 1 tbsp of olive oil, lemon juice, minced garlic, and honey or maple syrup.
  4. Assemble Salad: In a large bowl, combine cooked quinoa, roasted vegetables, parsley, almonds, and dried cranberries or raisins. Drizzle with the dressing and toss to combine.
  5. Serve: Enjoy the salad warm or refrigerate and serve chilled.
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Why Quinoa and Roasted Vegetable Salad is considered a Menopause-Friendly Recipe

  1. Quinoa: A rich source of protein and dietary fiber, quinoa helps to stabilize blood sugar levels, which can be beneficial during menopause when many women experience blood sugar fluctuations.
  2. Vegetables: Packed with vitamins, minerals, and antioxidants. They help combat oxidative stress which can increase during menopause.
  3. Almonds: Rich in vitamin E and magnesium. Almonds can help improve mood, which is beneficial as many women experience mood swings or depression during menopause.
  4. Olive Oil: Contains healthy monounsaturated fats and vitamin E, which are good for heart health and skin elasticity.
  5. Dried Cranberries: Besides being a sweet addition, they’re also good for urinary tract health. Some women become more susceptible to UTIs during menopause, and cranberries can be a preventive measure.
  6. Lemon and Garlic: Both are good for cardiovascular health. The heart can become more vulnerable during menopause due to the decline in estrogen.

Approximate Nutritional Information for the whole recipe

Nutrition Facts

Serving Size1plate
Servings3
Amount Per Serving
Calories800-850kcal
  • Calories: 800-850 kcal
    • Quinoa: ~420 kcal (for 1 cup uncooked, which typically triples in volume when cooked)
    • Olive oil: ~360 kcal (3 tablespoons)
    • Vegetables, almonds, and cranberries: ~50-70 kcal combined
  • Protein: 24-26g
    • Quinoa: ~16g (for 1 cup uncooked)
    • Almonds: ~6-8g (for 1/4 cup)
    • Vegetables: ~2g combined
  • Total Fat: 40-44g
    • Olive oil: ~40g (3 tablespoons)
    • Almonds: ~3-4g (for 1/4 cup)
  • Carbohydrates: 90-100g
    • Quinoa: ~60g (for 1 cup uncooked)
    • Dried cranberries: ~20g (for 1/4 cup, this can vary significantly depending on whether they’re sweetened)
    • Vegetables: ~10-20g combined
  • Dietary Fiber: 12-15g
    • Quinoa: ~10g (for 1 cup uncooked)
    • Vegetables and almonds: ~2-5g combined
  • Micronutrients:
    • High in Magnesium, Iron, Vitamin E, Folate, and Vitamin C among others. Quinoa is a particularly good source of magnesium and iron, while almonds contribute Vitamin E, and the vegetables add a variety of vitamins and minerals.
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Remember that these are approximate values and can vary based on the specific sizes, preparation methods, and brands of ingredients used. For a detailed nutritional count, you’d need to use a specific nutrition calculator or software that takes into account the exact brands and quantities of each ingredient.

Free Download: 4-Week Menopause Friendly Meal Plan
Free Download: 4-Week Menopause Friendly Meal Plan

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