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Avocado, quinoa, butternut, beetroot, spinach, rocket, lettuce, cucumber, tomato, blueberries, chickpeas, walnuts and cranberries salad

A recipe by .

 
Avocado, quinoa, butternut, beetroot, spinach, rocket, lettuce, cucumber, tomato, blueberries, chickpeas, walnuts and cranberries salad
This recipe belongs to the top 10% of the healthiest recipes.healthy
This recipe is vegetarian.vegetarian
This recipe is vegan.vegan
This recipe can be made gluten free by choosing gluten-free versions of basic ingredients commonly found in supermarkets or online.gluten-free
This recipe can be made completely dairy-free.dairy-free
 
One serving costs about $2.34

$2.34 per serving

1 people like this recipe

1 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

6 christmas,vegetarian,vegan,gluten-free,dairy-free,healthy,gluten free,dairy free,lacto ovo vegetarian,vegan side dish,antipasti,salad,starter,snack,appetizer,antipasto,hor d'oeuvre
spoonacular Score:90%

Spoonacular Score: 90%

 

Avocado, quinoa, butternut, beetroot, spinach, rocket, lettuce, cucumber, tomato, blueberries, chickpeas, walnuts and cranberries salad might be just the hor d'oeuvre you are searching for. This recipe serves 6. One portion of this dish contains approximately 12g of protein, 22g of fat, and a total of 455 calories. For $2.34 per serving, this recipe covers 32% of your daily requirements of vitamins and minerals. This recipe from spoonacular user mlubbe requires rocket, beetroot, olive oil, and vegetable crisps. Christmas will be even more special with this recipe. It is a good option if you're following a gluten free, dairy free, lacto ovo vegetarian, and vegan diet. From preparation to the plate, this recipe takes approximately 45 minutes. Cucumber, Tomato + Avocado Quinoa Salad, Red Cabbage Salad with Quinoa, Blueberries & Cinnamon Walnuts, and Kale Quinoa Salad with Walnuts, Cranberries, and Feta are very similar to this recipe.

Salad can be paired with Chardonnay, Gruener Veltliner, and Sauvignon Blanc. Sauvignon Blanc and Gruner Veltliner both have herby notes that complement salads with enough acid to match tart vinaigrettes, while a Chardonnay can be a good pick for creamy salad dressings. The Lincourt Rancho Santa Rosa Chardonnay with a 4.2 out of 5 star rating seems like a good match. It costs about 23 dollars per bottle.

Lincourt Rancho Santa Rosa Chardonnay

Aromatics of faint honeysuckle flower and toasted graham with accents of ripe pineapple fill the nose. On thepalate, our 2017 Rancho Santa Rosa Chardonnay is balanced with outstanding varietal character that exudes flavorsof lemon curd, toasted marshmallows, and hints of honeycomb that linger on the finish. This Chardonnay has allof the nuance of barrel fermented Chardonnay, with pops of bright acid that reflect its cool growing region.

» Get this wine on Wine.com

Ingredients

Servings:
1
1  butternut
butternut
2
2  beetroot
beetroot
1.01 oz
1.01 oz olive oil
olive oil
0.18 oz
0.18 oz salt
salt
0.18 oz
0.18 oz black pepper
black pepper
8.82 oz
8.82 oz quinoa
quinoa
0.18 oz
0.18 oz dried mixed herbs
dried mixed herbs
1 cup
1 cup spinach
spinach
1 cup
1 cup rocket
rocket
0.25
0.25  cucumber
cucumber
10
10  cherry tomato
cherry tomato
1
1  avocado
avocado
1 handful
1 handful blueberries
blueberries
1 handful
1 handful dried cranberries
dried cranberries
1 handful
1 handful roasted chickpea
roasted chickpea
2.82 oz
2.82 oz walnuts
walnuts
4.41 oz
4.41 oz vegetable crisps
vegetable crisps
1  butternut
1
butternut
2  beetroot
2
beetroot
1.01 oz olive oil
1.01 oz
olive oil
0.18 oz salt
0.18 oz
salt
0.18 oz black pepper
0.18 oz
black pepper
8.82 oz quinoa
8.82 oz
quinoa
0.18 oz dried mixed herbs
0.18 oz
dried mixed herbs
1 cup spinach
1 cup
spinach
1 cup rocket
1 cup
rocket
0.25  cucumber
0.25
cucumber
10  cherry tomato
10
cherry tomato
1  avocado
1
avocado
1 handful blueberries
1 handful
blueberries
1 handful dried cranberries
1 handful
dried cranberries
1 handful roasted chickpea
1 handful
roasted chickpea
2.82 oz walnuts
2.82 oz
walnuts
4.41 oz vegetable crisps
4.41 oz
vegetable crisps

Equipment

oven
oven
oven
oven


Instructions

1. Preheat oven to 180 degrees Celcius. Prepare vegetables into cubes. 2. Place butternut and beetroot into ovenproof dish. Drizzle with olive oil and season with salt and pepper. Roast for 30 minutes until soft yet crispy. 3. Make 1 cup quinoa. 4. Sprinkle quinoa with mixed herbs and mix. 5. On a flat dish, spread quinoa as a base. Top with Roasted butternut and beetroot - cover the quinoa completely. Build a salad on top using lettuce, spinach, rocket, cucumber, tomato and avocado. 6. Sprinkle with blueberries, dried cranberries, roasted chickpeas and walnuts. 7. Place a handful of vegetable crisps on top. 8. Serve with your favorite vinaigrette.

Price Breakdown

Cost per Serving: $2.34
Ingredient
1 butternut
2 beetroot
30 milliliters olive oil
5 grams black pepper
250 grams quinoa
5 grams dried mixed herbs
1 cup spinach
1 cup rocket
¼ cucumber
10 cherry tomato
1 avocado
1 handful blueberries
1 handful dried cranberries
80 grams walnuts
125 grams vegetable crisps
Price
$1.65
$0.91
$0.36
$0.15
$2.23
$1.58
$0.27
$0.29
$0.18
$1.52
$1.50
$0.59
$0.43
$1.91
$0.49
$14.06

Tips

Health Tips

  • Frozen (and potentially even canned) fruit and vegetables contain as much?if not more?vitamins than fresh versions that have been sitting around the supermarket too long. So don't hesitate to buy canned or frozen goods if your budget or the season doesn't allow for fresh!

  • Although the body needs salt to survive, most of us get too much. The problem with consuming too much salt (what chemists call "sodium chloride") is actually the sodium part, which is why people concerned about high blood pressure go on low-sodium diets. If you are trying to reduce salt in your diet, you can try salt substitutes like potassium chloride or try to make do with less salt by using more black pepper, herbs, and spices.

  • Quinoa is super healthy. Read more about its health benefits here.

  • Lycopene, the chemical in tomatoes that makes them red (and healthy), is fat soluble. This means eating tomatoes with a fat — say, avocado or olive oil?improves the body's ability to absorb the lycopene. Don't hesitate to include some healthy fats in this dish to get the most health benefits from the tomatoes!

  • get more health tips

Price Tips

  • Dried fruit can be expensive, especially if you opt for organic. Your own dehydrator could be a great investment if you eat dried fruits regularly!

  • Avocados are one of the "clean fifteen", so you don't have to buy them organic if you don't want to spend the extra dough.

Cooking Tips

  • If you're using olive oil to cook at high temperatures, make sure that the olive oil you're using has a high smoke point because heating an oil past its smoke point can ruin the flavor and even release harmful compounds into your dish. Many people recommend saving extra-virgin olive oil for cold dishes or for adding the finishing touch to a warm dish. You could also use canola oil, coconut oil, or another good high-temperature oil to be on the safe side.

  • If you've never made quinoa before, be sure to rinse it well before you prepare it. The easiest way is to put it in a fine-mesh strainer and run water over it from the sink. Skipping this step could result in bitter, even soapy tasting quinoa because quinoa's natural coating tastes pretty bad. Quinoa sold in supermarkets is often pre-rinsed, but its better to be safe than sorry, right?

  • Just a head's up: tomatoes shouldn't be refrigerated! They will lose their flavor and probably get mushy too. For more on selecting and storing tomatoes and other vegetables, check out the academy.

  • If you're buying an avocado to use for dinner tonight, make sure you choose a ripe one! Find an avocado that is soft enough to press your fingertips into. If it's too firm, it's not ripe. If it's almost smooshy, it's too ripe. The perfect avocado can be hard to find in stores, so you might have to buy your avocados in advance and ripen them at home. To speed up the ripening process, put the avocados in a paper bag with an apple or banana. It really works!

  • get more cooking tips

Green Tips

  • Tomatoes, especially cherry tomatoes, should be bought organic when possible. Moreover, buying tomatoes from your local farmers' market when they are in season is going to make your dish much, much tastier, not to mention more eco-friendly. In fact, we recommend using canned — or better yet, jarred?tomato products when tomatoes aren't in season instead of buying imported or greenhouse-grown tomatoes.

  • Please enjoy blueberries during the summer months when they are in season. Eating blueberries in winter means you're eating fruit that has either been transported a long distance or that has been grow in a greenhouse. Either way, their production is far from environmentally friendly, and you probably aren't doing your wallet any favors either. If you want blueberries in winter, buy them frozen!

Disclaimer

Nutritional Information

Quickview
455k Calories
11g Protein
21g Total Fat
60g Carbs
100% Health Score
Limit These
Calories
455k
23%

Fat
21g
33%

  Saturated Fat
2g
16%

Carbohydrates
60g
20%

  Sugar
10g
12%

Cholesterol
0.0mg
0%

Sodium
373mg
16%

Get Enough Of These
Protein
11g
24%

Vitamin A
15150IU
303%

Manganese
2mg
103%

Vitamin K
59µg
57%

Vitamin C
43mg
53%

Folate
208µg
52%

Fiber
11g
47%

Magnesium
180mg
45%

Copper
0.72mg
36%

Phosphorus
338mg
34%

Potassium
1177mg
34%

Vitamin B6
0.65mg
32%

Vitamin E
4mg
32%

Iron
5mg
30%

Vitamin B1
0.41mg
27%

Vitamin B3
3mg
18%

Vitamin B2
0.28mg
17%

Zinc
2mg
17%

Vitamin B5
1mg
16%

Calcium
142mg
14%

Selenium
5µg
8%

covered percent of daily need

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