Pistachio Quinoa Salad with Pomegranate Citrus Vinaigrette – DASH Diet Friendly
This vibrant quinoa salad is packed with fresh flavors and nutrients, making it a perfect addition to a DASH diet meal plan. The chewy quinoa pairs beautifully with crunchy pistachios, juicy pomegranate seeds, and creamy blue cheese, while the citrus-infused dressing enhances the dish with a tangy, herbaceous finish.
Ingredients
For the Quinoa:
- 1 ½ cups water
- 1 cup quinoa
- ¼ teaspoon kosher salt
For the Dressing:
- 1 cup extra-virgin olive oil
- ½ cup pomegranate juice
- ½ cup freshly squeezed orange juice
- 1 small shallot minced
- 1 teaspoon pure maple syrup
- 1 teaspoon za’atar
- ½ teaspoon ground sumac
- ½ teaspoon kosher salt
- ¼ teaspoon freshly ground black pepper
For the Salad:
- 3 cups baby spinach
- ½ cup fresh parsley coarsely chopped
- ½ cup fresh mint coarsely chopped
- ¾ cup pomegranate seeds or 2 whole pomegranates
- ¼ cup pistachios shelled and toasted
- ¼ cup crumbled blue cheese
Instructions
Cook the Quinoa:
- In a small pot, bring water, quinoa, and salt to a boil.
- Reduce heat, cover, and let it simmer for about 10–12 minutes, until the quinoa absorbs all the water.
- Remove from heat, fluff with a fork, and let cool.
Prepare the Dressing:
- In a mixing bowl, whisk together olive oil, pomegranate juice, orange juice, shallot, maple syrup, za’atar, sumac, salt, and black pepper until emulsified.
- Pour ½ cup of the dressing into a large salad bowl.
- Store the remaining dressing in a glass jar or airtight container in the refrigerator for up to 2 weeks. Let it reach room temperature before using.
Assemble the Salad:
- Add spinach, parsley, and mint to the salad bowl with the dressing, tossing gently to coat.
- Incorporate the quinoa and mix carefully.
- Fold in the pomegranate seeds. If using whole pomegranates, cut them in half, tap with a wooden spoon to release the seeds into a bowl of water, then drain and add to the salad.
- Sprinkle with pistachios and crumbled blue cheese, tossing lightly to combine.
Notes
DASH Diet Adjustments: Substitute blue cheese with feta for a lower sodium option or reduce the quantity.
Citrus Variations: Swap orange juice with lemon, lime, or grapefruit juice.
Spice Alternatives: If sumac and za’atar are unavailable, blend equal parts sesame seeds, dried thyme, and orange zest.
Make-Ahead Tip: The dressing can be prepped in advance and stored in the fridge for up to two weeks.
Nutrition
Serving: 1gCalories: 300kcalCarbohydrates: 28gProtein: 8gFat: 19gSaturated Fat: 4gCholesterol: 6mgSodium: 225mgPotassium: 520mgFiber: 5gSugar: 8gCalcium: 110mg
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